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Vegan Lentil Soup
4.7 from 96 votes

Vegan Lentil Soup

Vegan Lentil Soup is a hearty, plant-based dish featuring lentils simmered with vegetables like onion, carrot, celery, and roasted garlic, combined with diced tomatoes, tomato paste, and aromatic herbs and spices. Cooked under pressure or on the stove, the soup delivers a rich, flavorful broth with tender lentils and a subtle tang from red wine vinegar, perfect for nourishing meals.

Prep Time
15 mins
Cook Time
30 mins
Servings: 10 cups
Calories: 259 kcal
Course: Lunch
Cuisine: American

Ingredients

  • 3 Tablespoons olive oil
  • 1 onion chopped, sweet yellow
  • 2 carrot chopped
  • 2 celery chopped, stalks
  • 1 garlic bulb about 8-10 cloves, chopped, roasted
  • 1 lentils sorted and rinsed, French green or brown, dry 16-ounce bag
  • 2 vegetable broth low-sodium, 32-ounce containers
  • 1 diced tomatoes 14.5 oz can
  • 1 Tablespoon tomato paste
  • 1 teaspoon oregano dried
  • ½ teaspoon thyme dried
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • pinch nutmeg
  • 2 bay leaf
  • 1 teaspoon sea salt plus more to taste
  • 1 teaspoon ground black pepper + more to taste
  • 2 Tablespoons red wine vinegar
  • sriracha avocado, fresh parsley, optional topping

Instructions

Instant Pot/Pressure Cooker
    Cup of Yum
  1. Using the sauté function on high, heat oil in the inner pot for about 1 minute, until shimmering. Add the onion, carrots, celery and cook for about 5 minutes, until fragrant and onions are turning translucent. Season with a little salt and pepper while cooking.
  2. Stir in the roasted garlic, lentils, broth, diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, bay leaves, salt and pepper. Secure the lid and cook on high pressure for 15 minutes.
  3. Once the cooking is complete, let the pressure release naturally for 10 minutes, then quick-release the remaining pressure.
  4. Remove bay leaves, stir in vinegar, taste and add additional salt and pepper, if needed.
  5. Ladle soup into bowls and serve with toppings of choice. I personally love adding fresh parsley and a splash of sriracha.
Stove-Top
  1. Heat oil in a large soup pot over medium-high heat. Add the onion, carrots and celery to the pot, stirring frequently for 8-10 minutes or until onions are soft and translucent. Season with a little salt and pepper while cooking. 
  2. Add roasted garlic, lentils, broth, diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, bay leaves, salt and pepper.
  3. Bring to a boil, then reduce heat, cover and simmer, stirring every so often, for at least 1 hour or until the lentils are soft. 
  4. Remove bay leaves, stir in vinegar, taste and add additional salt and pepper, if needed.
  5. Ladle soup into bowls and serve with toppings of choice. I personally love adding fresh parsley and a splash of sriracha.

Notes

  • Roast the garlic in advance and keep it refrigerated up to 3 days to accelerate soup preparation.

Nutrition Information

Serving 2cups Calories 259kcal (13%) Carbohydrates 29g (10%) Protein 13g (26%) Fat 9g (14%) Saturated Fat 1g (5%) Polyunsaturated Fat 7g (41%) Sodium 738mg (31%) Fiber 12g (48%) Sugar 8g (16%)

Nutrition Facts

Serving: 10 cups

Amount Per Serving

Calories 259

% Daily Value*

Serving 2cups
Calories 259kcal 13%
Carbohydrates 29g 10%
Protein 13g 26%
Fat 9g 14%
Saturated Fat 1g 5%
Polyunsaturated Fat 7g 41%
Sodium 738mg 31%
Fiber 12g 48%
Sugar 8g 16%

* Percent Daily Values are based on a 2,000 calorie diet.

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