This Vegan Lentil Soup recipe is so incredibly easy to make using very basic pantry staple ingredients! It is a 1 pot meal and 8 easy to find ingredients. This lentil soup recipe is packed with plant-based protein, low-fat, oil-free and is simple to make, not to mention loaded with delicious flavor!
VEGAN LENTIL SOUP RECIPE
We all need very easy pantry staple recipes, am I right? Everyday vegan recipes that are not complicated or call for a crazy long list of ingredients or 10 different spices. This vegan no oil lentil soup recipe truly is based off of ingredients found in your dry pantry, with just 3 very common fresh ingredients. But even those can be kept in the freezer and are very basic.
This lentil soup using green lentils is loaded with protein, is super simple and easy to make! You likely already have all or most of these ingredients on hand.
INGREDIENTS NEEDED
- Green dry lentils
- Italian seasoning: Store-bought or my homemade blend
- Garlic powder
- Tomato paste
- Spinach
- Carrots
- Onion
- Dark balsamic vinegar
- Low-sodium vegetable broth
HOW TO MAKE VEGAN LENTIL SOUP
Step 1: If you would like to soak your lentils for better digestion, then soak them 2-4 hours, drain and rinse them well. I always like to do this for green lentils, as I find I digest them much better.
Step 2: Cook the onions and carrots over medium heat in a bit of water until tender.
Step 3: Add the spices and stir to toast them for about 30 seconds and to absorb any residual liquid remaining.
Step 4: Add the vegetable broth, water and the lentils. Bring to a boil, cover partially to allow some steam to escape and reduce the heat to low and simmer for about 15 minutes or until tender.
Step 5: Add the tomato paste and balsamic vinegar and stir through. Stir in the spinach until wilted. Taste and add any more salt/pepper if needed. If desired, serve with red pepper flakes for a kick and fresh green onions.
MORE VEGAN SOUP RECIPES
- 1 Pot Sweet Potato Lentil Soup
- Vegan Red Lentil Spinach Soup
- Healthy Vegetable Soup With Rice
- Lazy Day Vegan Tomato Bisque
- Vegan Cauliflower Curry Soup
- Lazy Red Lentil Curry Soup
- Smoky Sweet Potato Black-eyed Pea Soup
- Low-fat Smoky Broccoli Potato Soup
- Healthy Potato Carrot Tomato Soup
- Easy Vegan Ramen Noodle Soup
- Sweet Potato Broccoli Cheese Soup
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Vegan Lentil Soup Recipe (8 Main Ingredients!)
Ingredients
- 1 cup (200g) dry green lentils
- 1 packed cup (160g) white or yellow onion
- 3 large carrots, peeled & sliced 1/4 inch thick
- 2 tablespoons Italian seasoning
- 1 tablespoon garlic powder
- 1 teaspoon fine salt
- 1/2 teaspoon ground black pepper
- 3 cups low-sodium vegetable broth
- 1 cup water
- 5 tablespoons (75g) tomato paste
- 1 tablespoon (15g) dark balsamic vinegar
- 4-5 large handfuls of fresh spinach leaves OR omit if you don't have any. It does add lovely texture and nutrition though.
- Optional toppings: red pepper flakes and green onions
- I use this scale.
Instructions
- Make sure to sort through and remove any debris from the lentils. Also, SOAKING THEM first makes these cook in just about 15 minutes!
- I chose to soak my lentils in a bowl filled with water for 2-4 hours because of better digestion. I have less bloating and tummy aches when I soak my lentils first, but this can totally be skipped if you don't want to soak them.
- Rinse the lentils thoroughly even if you soaked them or not.
- To a large pot, add about a 1/2 cup of water over medium heat. Once hot, add the onion and carrots and cook for 5-8 minutes, stirring occasionally, until the onions are translucent and the carrots are almost fully tender.
- Add the Italian seasoning, garlic powder, salt and pepper and stir for about 30 seconds to toast them and absorb any residual liquid left.
- Add the vegetable broth, the 1 cup of water and the lentils.
- Bring to a rolling boil, then reduce the heat to low, cover partially with a lid just letting a bit of steam escape and simmer for about 15 minutes or until the lentils are tender. PLEASE NOTE that since I soak mine for 2-4 hours first, they are beautifully tender by the 15 minute mark, but if you do not soak yours first, they make take twice as long to cook.
- Add the tomato paste and balsamic vinegar and stir through to heat another minute or so.
- Add the spinach if using and stir through just until wilted. Remove from the heat. Taste and add any salt and pepper if needed. This can vary due to the broth used. Top with red pepper flakes for a kick of heat (if desired) and fresh green onions.
Just made this for the first time… my husband isn’t even finished with his bowl and he said, “can you make this every week?” I added potatoes but otherwise, this recipe is amazing and perfect. thank you!!!!!
Yay, thank you so much Patti!!
Love this soup. So easy to make and very flavorful. I bring it to my non vegan pot lucks and everyone loves it.
That’s so wonderful to hear!!
Hi Brandi, I just made your soup, and it is delicious! I am eating mostly a Nutritarian diet, so I halved the salt, and it tastes just fine. My hubby and daughter also like it! I didn’t have enough tomato paste, and the recipe still turned out delicious. I love your blog and 8 ingredient concept, thanks so much for sharing all your recipes with us :).
That is wonderful to hear Linda, thank you so much for making it!
Hello: Can I make this recipe with canned tomatoes instead of tomato paste?
Thank you!
The tomato paste is much more concentrated in flavor and thickness, so it won’t have the same flavor result. Canned tomatoes would also be adding a lot more liquid, the paste is best here!
Delicious soup and easy to make! Thank you. All of your recipes that I’ve tried are amazing.
Made this soup. So so so good!
This was so good! I’ve been looking for a lentil soup recipe that wasn’t bland and unappetizing. The tomato paste and vinegar at the end really adds a nice depth of flavor. This will go into my regular rotation, doubled!
Thank you!
Really happy you loved it, thank you Christa!!
Do I have to use green lentils?
You could use brown if you like, but you don’t want to use red, as this recipe is written based off using the lentils that take longer to cook. I’ve linked to other recipes above that use red lentils if you prefer.
I have a tomato allergy – do you think I could make this without the tomato paste? Would I need to add anything else to it? Thanks so much!
Oh, that is really tough, as the tomato paste adds quite a bit of depth of flavor to the soup. It’s not going to taste the same without it and there isn’t really a replacement for tomato flavor. I would make this recipe instead, it has no tomatoes in it. https://thevegan8.com/red-lentil-spinach-soup/
OOOOh that one looks good too! Thanks for the advice. I will try the red lentil soup. 🙂
Just made this as part of my commitment to prep ahead some healthy food. Amazing. I’d never soaked lentils before, and will always do so going forward.
Could I cook the carrots and onions in a little olive oil instead of water? Or explain why you use water.
Hi Linda, I explain why I avoid oil here in detail on this post, so I hope it is helpful! Oil adds a lot of unnecessary calories and fat and by cooking in water or broth, you avoid those excess calories and the end result is just as flavorful and delicious, readers have loved this recipe in all the reviews above. You are of course welcome to use oil if you like, but it’s not needed. I prefer to get my fats from whole foods like nuts, seeds, avocados, etc. rather from oils that are not whole foods and are just pure fat, with all the other nutrients removed. This is based on all the teachings from the plant-based doctors, but you can see more details here: https://thevegan8.com/how-to-cook-bake-without-oil/
WOW WOW WOW! Loved the recipe! This will be made weekly!
100 STARS!
Delicious, quick, easy and best of all, uses ingredients most of us have on hand. This was even a hit with my sister who, after politely eating her bowl of soup, told me she doesn’t like lentils but loved this soup. This will become a standard in our house.
Oh that is so wonderful to hear Colleen! So glad that even your sister loved this who typically doesn’t like lentils, yay! Thanks for sharing!
OMG!!! I just made this last night and it was soooo good!!! I will definitely be making it again, but will be doubling the recipe. Thankyou for sharing!!
Woohoo! Love love hearing that, thank you Debby!
Can you use precooked lentils for this recipe?
Hi Morgan, I’ve not tried it, but think it should work. Since dried beans almost triple in volume though and the recipe is written based on that and the liquid used, I would use 2 cans of lentils (about 3 cups) which should fill up the broth/flavors. The cooking time of course will be reduced using canned.
Love this soup! Made it for dinner and it’s the perfect hearty meal. AMAZING xx
So happy to hear that Candy!
At what point do you add the lentils?? I’m assuming with the broth/water? I don’t know if I’m blind but I can’t find it in the steps 🙁
Oops, I added it in the post, but not on the recipe card, it’s added now! Step 6!
This soup looks so hearty, proving that vegan dishes can still be filling comfort food! I’ve always wanted to incorporate more lentils into my cooking and this recipe looks like the perfect way to do so! 🙂
That is so kind, hope you love it!
This soup is INCREDIBLE!!!! Comes together so fast and uses ingredients that we always have on hand. I’m soaking more lentils so I can make another batch and this time I’m doubling the recipe 🙂 The addition of balsamic vinegar brings such a rich flavor and subtle sweetness that pairs perfectly with the tomato paste. I had leftovers for breakfast and it tasted even better after sitting overnight in the fridge….pretty much like all soups. Not sure if you’ve ever had the Chili Onion Crunch from Trader Joe’s, but Josh and I added a little to our bowls and it was delicious! Can’t wait to make this again! Hope all is well with you and your family! xo
Thank you so very much Mandy! I’m so very happy to hear how much you all loved this soup!! Yay! I need to try those chili onion crunch, omg, that sounds amazing!
Made both lentil soups today and both are amazing. Completely different tastes both really, really good!
That is so wonderful to hear Tracy, thank you so much for letting me know!
Another beautiful and delicious recipe! I had every single ingredient on hand already and made this soup as soon as I got the recipe email! It is so easy to stress bake right now so I have a freezer full of cookies and bars. I was excited to have a healthy soup to make with pantry ingredients 🙂 This was fun and easy to make and super delicious and nutritious! But I could say that for all your recipes.
Yay! I’m happy to hear you loved it! Thank you so much for your kind words Molly!
Can I use the pardina Brown lentils beings how I have 25# bag of them?
Hi, yes! I would recommend soaking them first like I suggest in the directions, so they cook about the same time as I have noted. If you don’t want to soak them, just keep in mind, the cooking time may take twice as long.