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+ servings

Lentil Soup

This hearty and healthy Lentil Soup is filled with nourishing vegetables, lentils, and the perfect blend of spices. This easy one pot meal is vegan, vegetarian, gluten-free, and SO delicious!

Recipe from Two Peas & Their Pod

5 from 11 votes


  • 3 tablespoons olive oil
  • 1 yellow onion, chopped
  • 2 carrots, peeled and chopped
  • 2 celery ribs, chopped
  • 1 red bell pepper, cored, seeded, and chopped
  • 4 garlic cloves, pressed or minced
  • 2 dried bay leaves
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon ground coriander
  • 3/4 teaspoon smoked paprika
  • 1/2 teaspoon dried thyme
  • 28 ounces fire roasted diced tomatoes
  • 6 cups vegetable broth
  • 1 cup brown or green lentils, picked over and rinsed well
  • 1 teaspoon salt, more to taste
  • 1/4 teaspoon black pepper, more to taste
  • Dash of crushed red pepper flakes or pinch of cayenne, optional
  • 2 cups roughly chopped fresh spinach (can use kale)
  • 2 tablespoons fresh lemon juice


  • In a large pot, heat the olive oil over medium high heat. Add the onion, carrot, celery, and red pepper and cook until tender, about 5-7 minutes. Stir in the garlic and cook for one more minute.
  • Add the dried bay leaves, cumin, coriander, smoked paprika, thyme, tomatoes, and vegetable broth.
  • Stir in the rinsed lentils and season with salt and black pepper. If you want the soup to have a little heat, you can add in a little crushed red pepper flakes or a pinch of cayenne pepper. Bring the soup to a boil. Place the lid on the pot and reduce the heat to low. Let the soup simmer for 30-40 minutes, stirring occasionally, or until lentils are soft.
  • Use an immersion blender to puree the soup a little. I do about 3 turns around the pan with the blender. You don’t want to puree the entire soup. If you don’t have an immersion blender, use a regular blender. Remove 2 cups of the soup from the pot and let cool for a few minutes before blending. Blend and return the pureed soup back into the pot and stir.
  • Add the spinach and fresh lemon juice. Stir and taste. Add additional salt and pepper, If necessary. Ladle the soup into bowls and serve warm.


Calories: 186kcal, Carbohydrates: 26g, Protein: 8g, Fat: 6g, Saturated Fat: 1g, Sodium: 868mg, Potassium: 377mg, Fiber: 9g, Sugar: 6g, Vitamin A: 4591IU, Vitamin C: 28mg, Calcium: 65mg, Iron: 3mg
Keywords plant based