Vegan Lentil Soup

4.9

(15)

14 Reviews

This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite. This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love.

Julia Levy

Updated on May 29, 2024

Reviewed by Dietitian

Jessica Ball, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

20 mins

Total Time:

1 hr

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

What Type of Lentils Can Be Used in Vegan Lentil Soup?

In this lentil soup recipe, we use a mix of dry lentils, including brown, green and black. You can use any combination of these varieties in your soup. We recommend sticking to whole lentils instead of split lentils. Although whole lentils take longer to cook, they retain their shape better and add texture to the soup, whereas split lentils break down and become mushy.

Ingredients for the vegan lentil soup in a skillet — Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey

How to Store Vegan Lentil Soup

Lentil soup can be stored in an airtight container and refrigerated for up to 5 days. To reheat, you can microwave the soup on High until warm.

Can You Freeze Vegan Lentil Soup?

Yes, lentil soup is easy to freeze. After the soup has cooled, portion and store it in freezer-safe containers. Freeze for up to 2 months. Be sure to label the containers so you can keep track of the freshness.

Additional reporting by Alex Loh

Ingredients

2 tablespoons extra-virgin olive oil
1 ½ cups chopped yellow onions
1 cup chopped carrots
3 cloves garlic, minced
2 tablespoons no-salt-added tomato paste
4 cups reduced-sodium vegetable broth
1 cup water
1 (15 ounce) can no-salt-added cannellini beans, rinsed
1 cup mixed dry lentils (brown, green and black)
½ cup chopped sun-dried tomatoes in oil, drained
¾ teaspoon salt
½ teaspoon ground pepper
1 tablespoon chopped fresh dill, plus more for garnish
1 ½ teaspoons red-wine vinegar

Directions

Heat oil in a large, heavy pot over medium heat. Add onions and carrots; cook, stirring occasionally, until softened, 3 to 4 minutes. Add garlic and cook, stirring constantly, until fragrant, about 1 minute. Add tomato paste and cook, stirring constantly, until the mixture is evenly coated, about 1 minute.
Stir in broth, water, cannellini beans, lentils, sun-dried tomatoes, salt and pepper. Bring to a boil over medium-high heat; reduce heat to medium-low to maintain a simmer. Cover and simmer until the lentils are tender, 30 to 40 minutes.

Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman, Art Director: Maria Emmighausen
Remove from heat and stir in dill and vinegar. Garnish with additional dill, if desired, and serve.

Grant Webster

Originally appeared: EatingWell.com, November 2020

Nutrition Facts (per serving)

272	Calories
7g	Fat
42g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 cup
Calories 272
% Daily Value *
Total Carbohydrate 42g	15%
Dietary Fiber 9g	32%
Protein 13g	26%
Total Fat 7g	9%
Saturated Fat 1g	5%
Vitamin A 4618IU	92%
Sodium 487mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.