This vegan red lentil soup is ideal for chilly days. It’s packed with nutritious vegetables like carrots, celery, and leafy greens, and offers comforting, silky texture from potatoes and red lentils. The recipe is simple, cooks quickly, and makes a generous batch—perfect for meal prep and quick weekday lunches or dinners.
Why you’ll love this recipe
- Healthy & delicious: Protein-rich red lentils combined with colorful vegetables create a nourishing, satisfying soup.
- Cooks fast: Ready in just over 30 minutes. Red lentils cook quickly; to keep cook time short, acidic ingredients are added near the end.
- Meal prep friendly: Make a big batch at the start of the week, refrigerate or freeze leftovers, and reheat for easy meals.
Ingredients (and substitutes)
This red lentil soup relies on mostly pantry staples. Key ingredients include:
- Dried red lentils: Quick-cooking, affordable, and a great source of plant-based protein.
- Fire-roasted tomatoes: Canned fire-roasted tomatoes add depth; if unavailable, use canned whole tomatoes or crushed tomatoes.
- Potatoes: Yellow potatoes (Yukon Gold) work well because their thin skin means peeling isn’t necessary. Other potato varieties are fine too.
- Swiss chard: Use both leaves and thinly sliced stems. Kale or spinach are good substitutes.
- Thyme: Fresh thyme is preferred; if using dried, use about one-third of the fresh amount.
- Dried cumin: Added to hot oil to bloom the spice and boost flavor.
See the recipe card below for complete ingredient amounts and full instructions.
Recipe video
Recipe video available from the original author. (Video removed from this version.)
About red lentils
Red lentils are a top choice when time is limited because they soften quickly, usually in about 15 minutes. When cooked with acidic ingredients, they can take longer to fully soften, so this recipe adds acidic elements (like tomatoes and vinegar) after the lentils have cooked. Red lentils provide plant-based protein, iron, folate, and fiber. While they are not a complete protein on their own, pairing lentils with whole grains (for example, serving soup with crusty bread) helps provide a more complete amino acid profile.
Red lentils are versatile: they work great in soups like this one and can be used in other unexpected recipes as well. If you experiment with red lentils in different dishes, try to share what works best for you.
Storage and reheating tips
Refrigerating the soup
Store extra soup in an airtight container in the refrigerator. The soup may thicken overnight; thin it with a splash of vegetable stock or water when reheating. Reheat on the stove over medium heat, covered with a lid.
Freezing the soup
This soup freezes well. If you prefer brighter greens, leave the Swiss chard out before freezing and stir it in when reheating. To freeze, cool the soup, transfer to freezer-safe bags or containers, and lay bags flat to freeze for easier storage and faster thawing. Defrost in the refrigerator overnight or in a cold water bath, then reheat on the stove.
📖 Recipe
Vegan Red Lentil Soup
This nourishing vegan soup features protein-rich red lentils, carrots, potatoes, and leafy greens. Fire-roasted tomatoes add depth. Serve on its own or with bread for a complete meal. (Vegan & Gluten Free)
Ingredients
- 4 tablespoons extra virgin olive oil, divided
- 1 lb yellow onions, diced (about 3 cups)
- 2 carrots, diced
- 2 ribs celery, diced
- 2 teaspoons cumin
- 4 cloves garlic, minced
- 1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
- 1 teaspoon fine sea salt
- 5 cups vegetable broth
- 12 oz yellow potatoes, diced (about 2 cups)
- 1½ cups dry red lentils, rinsed and picked over
- 1 (28 fl oz / 796 ml) can fire-roasted diced tomatoes
- 1 bunch Swiss chard, chopped (about 10 oz / 283 g)
- 1 tablespoon red wine vinegar
Instructions
- Sauté vegetables: Warm 2 tablespoons of the olive oil in a large Dutch oven or pot over medium heat. Add the diced onion and cook, stirring occasionally, until golden at the edges, about 8–10 minutes. Add the carrots and celery and cook, stirring occasionally, for 2 minutes to soften.
- Add spices: Push the vegetables to the edges of the pot and pour the remaining 2 tablespoons of olive oil into the center. Sprinkle in the cumin and let it sizzle briefly. Add the garlic, thyme, and salt, and cook, stirring frequently, until the garlic is fragrant, about 1–2 minutes.
- Simmer: Pour in the vegetable broth and use a spoon to scrape up any browned bits from the bottom of the pot. Add the diced potatoes and rinsed red lentils; stir to combine. Cover with a lid, increase heat to medium-high, and bring to a boil. Once boiling, reduce heat to maintain a simmer with the lid slightly ajar. Cook, stirring occasionally, until the lentils are soft and the potatoes are tender, about 15 minutes.
- Finish and season: Stir in the fire-roasted tomatoes, bring back to a gentle boil, then stir in the chopped Swiss chard to wilt the leaves. Remove the pot from heat and stir in the red wine vinegar. Taste and adjust salt as needed. If the soup is too thick, thin with a splash of vegetable broth or water.
Notes
- Potatoes: Yellow potatoes do not need peeling; substitute with red potatoes or Russet if desired.
- Fire-roasted tomatoes: You can use two 14 fl oz cans or use crushed fire-roasted tomatoes. If using whole peeled tomatoes, crush them as you add them to the pot.
- Swiss chard: Include both leaves and thinly sliced stems for texture. If you prefer, substitute kale or spinach or omit the stems.
- Red wine vinegar: A touch of acid brightens the flavors; lemon juice or white wine vinegar can be used in a pinch.
- Thinning the soup: If the soup thickens in storage, thin with vegetable broth or water when reheating.
- Storage & freezing: Refrigerate in an airtight container for up to several days. Freeze after cooling; consider adding tender greens when reheating rather than before freezing if you prefer brighter texture.
- Yield: Makes about 12–13 cups of soup.
Nutrition
Carbohydrates: 51 g |
Protein: 16 g |
Fat: 10 g |
Fiber: 19 g |
Sodium: 936 mg