Using beans in soups and stews is a great way to create comforting, warming, veggie-friendly meals. Unfortunately, working with dried beans usually requires some planning, and I always forget to soak them overnight! Sure, you could always use our quick-soak method or pick up a can of beans, but I’ve started turning to lentils instead. This vegan lentil soup recipe doesn’t require any advance planning, and it comes together in only 30 minutes.
Because lentils are so small, you can skip the soaking step; simply add them to water and simmer away. That makes this low-calorie, gluten-free recipe a no-brainer for weeknight dinners. As a bonus, it tastes warm and comforting so even the meat-eating members of the family will love it.
Are Lentils Healthy?
If you’re following a plant-based or vegan diet, you’ll need to locate some good sources of plant-based protein. Protein not only helps you feel full, but it also helps your body function properly. Legumes like lentils are a great choice; they’re made of about 25 percent protein, and they’re chock-full of fiber, helping you feel full and satiated for hours after eating. Here are a few more ways to get your protein from plants.
As a bonus, lentils have a meatier texture than most beans, helping anyone new to a vegan diet feel like they’re not missing out. Add in a ton of vitamins, minerals and the fact that they’re inexpensive, and lentils may be your new go-to protein choice whether your a vegetarian or not!
Types of Lentils
This recipe calls for brown lentils, but there are a few different varieties available at the store. Brown, red, and green lentils are basically interchangeable. They take 20 to 30 minutes to cook through and break down pretty well, becoming mushy in texture. That adds body to soups and stews, thickening them up without the need for flour or cornstarch. Get our full guide for how to thicken up soups and sauces.
French lentils (also called Lentilles du Puy) have thicker skins and take longer to cook (about 40 to 50 minutes). They retain their shape exceptionally well and have a poppy-like texture, making them a good choice for salads and side dishes.
Finally, black beluga lentils are a bit of a hybrid. Like French lentils, they have thick skins which allow them to retain their shape if you cook them for fewer than 30 minutes. Cook them closer to 40 minutes, though, and they’ll split and break down like brown lentils.
Psst! Lentils are great in soup, but did you know you can use them in all kinds of veggie-friendly recipes? They make incredible tacos and burger patties. Check out our best lentil recipes.
How to Make Vegan Lentil Soup
This recipe makes six servings, but feel free to meal prep and double the recipe if you like. Cooked lentils store exceptionally well in the freezer, where they are good for up to six months.
Ingredients
- 4-1/2 cups water
- 4 medium carrots, sliced
- 1 medium onion, chopped
- 2/3 cup dried brown lentils, rinsed
- 1 can (6 ounces) tomato paste
- 2 tablespoons minced fresh parsley
- 1 tablespoon brown sugar
- 1 tablespoon white vinegar
- 1 teaspoon garlic salt
- 1/2 teaspoon dried thyme
- 1/4 teaspoon dill weed
- 1/4 teaspoon dried tarragon
- 1/4 teaspoon pepper
Directions
Step 1: Start simmering
This one-pot recipe starts with combining the water, carrots, onions and lentils in a large saucepan. Bring the mixture to a boil over medium-high heat before reducing the heat to a simmer. Cover the pan and simmer until the vegetables and lentils are tender, about 20 to 25 minutes.
Step 2: Add the flavor
When the beans and veggies are cooked, your soup is basically done. All that’s left is to infuse the dish with extra flavor from the spices! Stir in the remaining ingredients and boost the heat to return the soup to a boil. Then, reduce the heat to a simmer and cook, uncovered, for about 5 minutes to let the flavors to blend.
Pro Tip: If this soup doesn’t have enough veggies for your liking, feel free to add some more! You can stir in 3 cups of chopped fresh kale, spinach, or rainbow chard during this step. Or, if you want to spice things up, add 3/4 teaspoon garam masala along with the other spices.
Looking for more cozy lentil soup recipes? Give these recipes a try.
My family makes lentil soup every new year for good luck. My mom has been making it since I was little. Over time, we've tweaked it so that all our family and friends love it. —Kristen Heigl, Staten Island, New York
Get Recipe
It's crazy how just a few ingredients can make such a difference. Using finely chopped rotisserie chicken in this recipe makes it perfect for a busy weeknight meal, but you can leave it out altogether if you prefer. —Colleen Delawder, Herndon, Virginia
Get Recipe
During the cooler months of the year, this soup makes regular appearances on our dinner table. It is approved by all, including my picky 6-year-old. —Kalyn Gensic, Ardmore, Oklahoma
Get Recipe
“This has been a hit with family and friends. It’s spicy, low-fat and filled with good-for-you ingredients.” Diane Tayman — Dixon, Illinois
Get Recipe
Here’s a healthy soup that's ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin
Get Recipe
My mother has diabetes, so I often prepare this dish for her. I wanted a hearty soup that hits the spot on cold autumn nights, so I paired the lentils with turkey bacon and a handful of spices. —Nicole Hopping, Pinole, California.
Get Recipe
I enjoy this recipe because it’s meatless, inexpensive and simply delicious! You can substitute any vegetables you like—it’s all a matter of preference. Serve warm pita bread on the side. —Geraldine Hennessey, Glendale, New York
Get Recipe
I cook with lentils often because they're a nutritious, inexpensive source of protein. This low-fat soup is one of my favorite ways to use them. To make it even heartier, add ground beef, cooked sausage or leftover cubed chicken. —Rachel Keller, Roanoke, Virginia
Get Recipe
This quick soup feels extra cozy with lots of lentils and a touch of smoky, bacony goodness. You might want to cook up extra—I think it's even better the next day! —Janie Zirbser, Mullica Hill, New Jersey
Get Recipe
I serve this soup often to family and friends on cold nights, along with homemade rolls and a green salad. For variety, you can substitute jicama for the potatoes. —Judy Metzentine, The Dalles, Oregon
Get Recipe
Lentils are packed with protein and are an easy change of pace from beans in soup. —Margaret Wilson of Hemet, California.
Get Recipe
I first tasted this wonderful soup at a friend's house. Now it's my favorite, especially on a cool, crisp night. —Catherine Rowe, Berthoud, Colorado
Get Recipe
You can prepare this soup as the main course in a hearty lunch or dinner. But—on cold winter evenings here in New England—I've often poured a steaming mugful and enjoyed sipping it in front of our fireplace as well. —Guy Turnbull, Arlington, Massachusetts
Get Recipe
I was really craving a hot delicious soup—something filling and healthy. I looked around my kitchen for a few ingredients, then created this recipe. Pumpkin adds creamy richness and body. —Amy Blom, Marietta, Georgia
Get Recipe
Double the recipe and share this hearty soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon
Get Recipe
Lentil lovers will want a second bowl of this nourishing soup with a subtle touch of curry. It looks particularly appealing thanks to the color the fresh spinach adds. —Kim Russell, North Wales, Pennsylvania
Get Recipe
Give your friends the gift of good health. Red lentils are a protein powerhouse, and loaded with folate, iron and fiber. Oh, and this soup tastes amazing, too. —Taste of Home Test Kitchen
Get Recipe
Garlic and spices brighten up my hearty pumpkin soup. It’s just the thing we need on a chilly fall day. —Laura Magee, Houlton, Wisconsin
Get Recipe
I’ve finally found a lentil soup my husband goes for. Adjust the spice level to your taste, and present this yummy soup with warm pita bread. —Eva Barker, Henrietta, New York
Get Recipe
This vegetarian stew is perfect when you want to take a break from meat. Adding the cream at the end gives it a smoother texture.—Michelle Collins, Suffolk Virginia
Get Recipe
This recipe was given to me by my son, Chris, and we have it several times during the winter months. —Kathy Mazur, Sarasota, Florida
Get Recipe
I like to make a simple, hearty slow-cooked recipe at least once a week. You can mix this up the night before and throw it into the crock on your way out the door. Use hotter tomatoes and chilies or salsa if you like more zing. —Laurie Stout-Letz, Bountiful, Utah
Get Recipe
Lentils were one of the crops on my Dad's farm when we were growing up, and they're the best-kept secret in this delicious chili recipe. This dish is great for a large family meal and also freezes well. Everyone who asks for this recipe is amazed at how simple it is. —Cindy Agee, Lewiston, Idaho
Get Recipe
Our church women’s group assembles this soup mix to give to visitors and to sell at our annual bazaar. Each container is labeled with the directions to make it and additional ingredients needed.—Pearl Brock, Coudersport, PA
Get Recipe
This hearty and healthy stew will warm your family right down to their toes! Serve with cornbread or rolls to soak up every last morsel. —Jan Valdez, Chicago, Illinois
Get Recipe
Lentils are an inexpensive but nutritious power food, and these days, a hot, filling and flavorful family meal at a great price is a real comfort. My husband just loves this soup and it freezes well. —Donna Scarano, East Hanover, New Jersey
Get Recipe
I like to give this mix as a gift, layering the beans in a clear pint jar and attaching the soup directions with a festive ribbon. You'll find it's perfect to serve year-round. —Donna Higbee, Riverton, Utah
Get Recipe
The post How to Make Vegan Lentil Soup appeared first on Taste of Home.
Lindsay D. Mattison
