When life gave me lemons – or rather, when our doctor recommended a low-carb, Mediterranean diet to help manage my husband’s high cholesterol and my fatty liver – I made lentil soup.
I have always wanted to incorporate more lentils into our diet since they’re a great source of protein and are oh-so filling. With our new diet, we finally had the perfect opportunity to make it happen. And what better way to do that than with a big, comforting bowl of soup?
This isn’t just any red lentil soup; it’s a flavorful, comforting powerhouse that is incredibly simple to make. It’s packed with flavor, thanks to a blend of warm spices and fresh vegetables, and the lentils break down naturally as they cook, so you get a smooth texture without any added cream. It has become a staple in our home because it’s a delicious way to embrace a healthier lifestyle, and it’s perfect for a weeknight meal.
One of my favorite things about this recipe is how simple it is to make with an immersion blender. It makes creating a perfectly smooth soup an absolute breeze and cuts down on cleanup since you can blend right in the pot! While my original blender is no longer available, I’ve linked to a very similar and highly-rated option that is perfect for this recipe [here].
I often double the recipe to freeze pre-portioned servings for those nights when we’re too busy to cook. We usually serve it with a side salad or with a slice of homemade sourdough or keto bread to make it a complete meal.
Ready to get cozy with a bowl? Here’s the recipe for our Wholesome and Healthy Red Lentil Soup.
Wholesome and Healthy Red Lentil Soup
Course: Soups, Main, SidesCuisine: MediterraneanDifficulty: Easy10
cups15
minutes40
minutes133
kcalThis comforting red lentil soup is a fantastic, wholesome meal that’s packed with flavor and nutrients. It’s incredibly easy to make and comes together quickly, making it perfect for a weeknight dinner or meal prepping for the week ahead. Plus, it’s naturally vegan and gluten-free! For those looking to minimize fat content, you can easily water sauté the vegetables as well!
Ingredients
1 ¼ cups dry red lentils
7-8 cups vegetable broth or water
1 medium onion, chopped
2 small carrots, chopped
2 celery stalks, chopped
2-4 cloves garlic, minced
1 tablespoon avocado oil (or a splash of water for sautéing)
1 28 oz can diced tomatoes
2 bay leaves
1 teaspoon dried thyme
½ teaspoon cumin
Salt and pepper to taste
Directions
- Rinse the lentils: Thoroughly rinse the red lentils under cold water in a fine-mesh sieve until the water runs clear. This helps remove any impurities and starch.
- Sauté aromatics: Heat the avocado oil (or a splash of water for oil-free cooking) in a large pot over medium heat. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, stirring occasionally, until they soften. If using water, add more as needed to prevent sticking.
- Add garlic: Stir in the minced garlic and cook for another minute until fragrant. Be careful not to burn the garlic.
- Combine ingredients: Add the rinsed red lentils, vegetable broth or water, diced tomatoes (undrained), bay leaves, dried thyme, cumin, and a pinch of salt and pepper to the pot.
- Simmer: Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the red lentils are tender and have broken down, naturally thickening the soup. If the soup becomes too thick before the lentils are fully cooked, add more liquid.
- Finish and serve: Carefully remove and discard the bay leaves. For a smooth soup, use an immersion blender directly in the pot, or transfer the soup in batches to an upright blender (exercise caution as the soup is hot!) and blend until smooth.
- Serve hot and enjoy!
Tips & Variations:
- For an extra boost of flavor, you can add a pinch of smoked paprika or a dash of cayenne pepper for a subtle kick.
- Feel free to add other vegetables like spinach or kale during the last 10 minutes of simmering for added nutrition.
- Serve with either a dollop of yogurt or dairy-free yogurt, a drizzle of olive oil for a richer flavor, or a squeeze of fresh lemon juice for brightness.
Nutrition Facts
10 servings per container
Serving Size311
- Amount Per ServingCalories133
- % Daily Value *
- Total Fat
2.2g
3%
- Saturated Fat 0.3g 2%
- Trans Fat 0g
- Cholesterol 0mg 0%
- Sodium 515mg 23%
- Total Carbohydrate
23g
9%
- Dietary Fiber 5g 18%
- Total Sugars 5g
- Protein 4g 8%
- Vitamin A 49mcg 6%
- Vitamin C 39mg 44%
- Calcium 5mg 1%
- Iron 14mg 78%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Why You’ll Love This Red Lentil Soup
This recipe has become a true favorite in my kitchen for so many reasons, and I think it’ll quickly become one of yours too! Not only is it incredibly delicious and comforting, but it’s also packed with wholesome ingredients that make you feel good from the inside out. It’s truly a nutrition powerhouse, thanks to the protein and fiber from the lentils, and all the vitamins from the fresh vegetables. Plus, it’s so easy to make and comes together quickly, perfect for busy weeknights or when you need a hearty meal without a lot of fuss.
Serving Suggestions & Storage
This soup is fantastic on its own, but it also pairs beautifully with a slice of crusty whole-grain bread or a simple side salad for a complete meal. It’s also incredibly convenient for meal prep! You can store leftovers in an airtight container in the refrigerator for up to 4-5 days. For longer storage, this soup freezes wonderfully for up to 3 months. Just thaw it overnight in the fridge and gently reheat on the stovetop or in the microwave whenever you’re ready for a warm bowl.
Frequently Asked Questions (FAQs)
Q: Can I use a different type of lentil? A: Red lentils are a key ingredient here because they break down easily and create the soup’s naturally creamy texture. While you can use other lentils, like brown or green, the cooking time will increase, and the final soup will likely be chunkier and not as smooth.
Q: Is this soup spicy? A: No, the base recipe is not spicy. It uses cumin and thyme for a warm, earthy flavor. If you want to add a kick, you can stir in a pinch of red pepper flakes or a dash of cayenne pepper along with the other spices.
Q: How do I make this soup oil-free? A: This recipe is very easy to make oil-free! Simply water-sauté the onion, carrots, and celery instead of using avocado oil. Just add a tablespoon or two of water to the pot and replenish it as needed to prevent the vegetables from sticking. The end result will be just as delicious and flavorful.
Q: Can I make this soup in a slow cooker? A: Yes! To adapt this for a slow cooker, first follow the instructions for sautéing the aromatics (onion, carrots, celery, and garlic) on the stovetop. This step is important for building flavor. Then, transfer the sautéed vegetables to the slow cooker and add all the remaining ingredients. Cook on low for 4-6 hours or on high for 2-3 hours, until the lentils are completely tender. You may need to use a blender at the end to achieve a smooth consistency.
Share Your Take!
Don’t just make this soup—make it your own!
I’d love to hear how you enjoyed this wholesome and healthy red lentil soup. Did you add a dash of smoked paprika, a handful of spinach, or maybe a squeeze of fresh lemon juice at the end?
Leave a comment below with your own unique twists and serving ideas. Your feedback not only helps me, but it also helps our entire community discover new ways to love this recipe!
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