This Hearty Vegan Lentil Soup combines tender lentils, sweet carrots, celery, and a rich vegetable broth, creating a protein-packed and comforting meal. Finished with fresh spinach and red wine vinegar, this soup is an ideal option for busy weeknights or leisurely weekends. It’s not just nourishing—it’s a timeless recipe that’s delicious, easy to make, and loved by everyone.
Ingredients
- For the Soup:
- 1 medium yellow onion, chopped
- 1 cup chopped celery
- 2 cups chopped carrot
- 2 cloves garlic, minced or finely grated
- 2 teaspoons kosher salt, divided
- 1 ½ cups dry green or brown lentils, rinsed and picked over
- 1 (15-oz) can petite-diced tomatoes
- 6–8 cups vegetable stock (or chicken stock)
- 1 large bay leaf (or 2 small bay leaves)
- To Add at the End:
- 4 cups baby spinach
- 1 teaspoon red wine vinegar
Directions
- Add onion, celery, carrot, garlic, 1 teaspoon salt, lentils, tomatoes, stock, and bay leaf to a 6-quart slow cooker. Stir to combine (do not add the spinach yet).
- Cover and cook on high for 4–6 hours or low for 6–8 hours, until the lentils and vegetables are tender.
- Remove the lid and bay leaf, then stir in the red wine vinegar. If the soup is too thick, add 1–2 cups of extra stock for desired consistency.
- Blend ½–1 cup of the soup using an immersion or regular blender for a creamier texture, then stir it back into the pot.
- Add the spinach and stir until wilted. Serve with a drizzle of olive oil or optional toppings like crusty bread, fresh parsley, or red pepper flakes.
Nutrients
- Calories: 241 kcal per serving
- Serving Size: 6 servings
Let me know if you’d like help with anything else! 😊
The Magic of Hearty Vegan Lentil Soup: A Recipe for Health and Comfort
Lentil soup has a cherished place in the hearts of food lovers everywhere, transcending cuisines, cultures, and dietary preferences. The Hearty Vegan Lentil Soup is no exception. This recipe is not only wholesome and nourishing, but it also embodies simplicity, versatility, and comfort in a single pot. It’s a meal that can easily find its way into the weekly rotation of any household—whether you’re vegan or not.
With its tender lentils, aromatic vegetables, and rich broth, this soup checks all the boxes for a balanced, satisfying dish. Add the finishing touches of fresh spinach and a splash of red wine vinegar, and you have a recipe that delivers depth of flavor and a delightful texture. Whether served as a main course, a side dish, or even prepared in advance for meal prep, this soup promises to please both your palate and your nutritional goals.
A Brief History of Lentil Soup
Lentil soup is one of the oldest and most beloved dishes in culinary history. Lentils, among the first crops to be domesticated, have been cultivated for over 10,000 years. Their affordability, long shelf life, and nutritional benefits made them a staple food in ancient civilizations from the Middle East to the Mediterranean.
Over time, lentil soup evolved to reflect the flavors of different regions. In India, lentils are spiced with turmeric and cumin to create the iconic dal. In the Middle East, they’re simmered with warm spices like cinnamon and served with rice. This vegan version takes a more Western approach, featuring hearty vegetables and a simple yet flavorful vegetable broth.
Why You’ll Love This Recipe
1. Nutrition-Packed Goodness
Lentils are a powerhouse of nutrients. High in plant-based protein, they make this soup a complete meal for vegans and vegetarians. They are also rich in fiber, which supports digestive health and helps maintain steady blood sugar levels. Paired with carrots, celery, and spinach, the soup is brimming with vitamins, minerals, and antioxidants.
2. Comfort Without the Guilt
While comfort food often comes with a side of indulgence, this soup is a guilt-free option that doesn’t skimp on flavor. It’s warm, hearty, and filling without relying on heavy ingredients like cream or butter. The natural sweetness of carrots and the tanginess of tomatoes and red wine vinegar add layers of flavor that feel indulgent yet wholesome.
3. Adaptable for Busy Lifestyles
One of the best things about this recipe is its adaptability. Whether you’re cooking for a quiet dinner at home or meal-prepping for the week, this soup delivers. The slow cooker method allows you to set it and forget it, leaving you free to tackle other tasks. On busy weeknights, it’s a lifesaver—ready to greet you with comforting aromas when you walk in the door.
4. Accessible Ingredients
All the ingredients for this recipe are pantry staples or easily found at your local grocery store. Lentils, canned tomatoes, and vegetable broth are affordable and have a long shelf life, making this a budget-friendly recipe that doesn’t compromise on taste.
Key Components of the Recipe
Lentils
Lentils are the star of the show, bringing protein, fiber, and texture to the dish. Green or brown lentils work best for this recipe as they hold their shape during cooking, unlike red lentils, which tend to break down into a creamy consistency.
Aromatics
The combination of onions, garlic, carrots, and celery forms the aromatic foundation of this soup. These humble vegetables contribute a depth of flavor and sweetness that balances the earthy taste of lentils.
Tomatoes and Broth
Canned diced tomatoes provide a touch of acidity and brightness, while the vegetable stock ties everything together with a savory base. Depending on your preference, you can adjust the stock-to-lentil ratio for a thicker or thinner soup.
Spinach and Red Wine Vinegar
Fresh spinach adds a pop of color and a dose of iron, while red wine vinegar enhances the flavors with a subtle tanginess. These finishing touches elevate the soup, making it feel fresh and vibrant.
Customizing Your Lentil Soup
One of the joys of making lentil soup is its flexibility. Here are a few ways to make this recipe your own:
- Spices and Herbs: Add a pinch of smoked paprika, cumin, or thyme for an extra layer of flavor. Fresh herbs like parsley or cilantro also make excellent garnishes.
- Vegetables: Feel free to toss in whatever vegetables you have on hand. Zucchini, potatoes, sweet potatoes, or bell peppers can all work beautifully.
- Grains: For an even heartier meal, stir in cooked quinoa, farro, or barley.
- Protein Boost: For non-vegans, you can add shredded chicken or turkey. Alternatively, a sprinkle of nutritional yeast can enhance the umami flavor for vegans.
- Toppings: Crusty bread, croutons, or a dollop of plant-based yogurt make wonderful accompaniments.
Tips for Perfect Lentil Soup Every Time
- Rinse and Sort Your Lentils: Lentils don’t need soaking, but it’s a good idea to rinse them under cold water and check for small stones or debris before cooking.
- Use Quality Stock: Since the broth is the backbone of this recipe, a high-quality vegetable stock can make all the difference. Homemade or low-sodium options are ideal.
- Adjust the Consistency: If the soup is too thick, simply add more stock or water. For a creamier texture, blend a portion of the soup and stir it back into the pot.
- Don’t Skip the Vinegar: The red wine vinegar may seem like a small addition, but it brightens the flavors and adds a slight tanginess that takes the soup to the next level.
Serving Suggestions
This soup is a complete meal on its own, but it pairs wonderfully with a variety of sides. Serve it with warm, crusty bread for dipping, a fresh side salad, or even a grilled vegetable sandwich. For an extra touch of indulgence, drizzle some olive oil on top or sprinkle with red pepper flakes for a bit of heat.
Conclusion
The Hearty Vegan Lentil Soup is more than just a recipe—it’s a celebration of simple, wholesome ingredients coming together to create something truly magical. Whether you’re seeking comfort on a chilly evening or a nourishing meal after a long day, this soup delivers on every front. It’s proof that healthy eating doesn’t have to be complicated or boring.
Easy to prepare, budget-friendly, and endlessly customizable, this soup is sure to become a staple in your kitchen. Give it a try, and discover why it’s not just a dish—it’s a timeless recipe that’s loved by all who taste it.
Print
Hearty Vegan Lentil Soup with Spinach
Description
This Hearty Vegan Lentil Soup combines tender lentils, sweet carrots, celery, and a rich vegetable broth, creating a protein-packed and comforting meal. Finished with fresh spinach and red wine vinegar, this soup is an ideal option for busy weeknights or leisurely weekends. It’s not just nourishing—it’s a timeless recipe that’s delicious, easy to make, and loved by everyone.
Ingredients
- For the Soup:
- 1 medium yellow onion, chopped
- 1 cup chopped celery
- 2 cups chopped carrot
- 2 cloves garlic, minced or finely grated
- 2 teaspoons kosher salt, divided
- 1 ½ cups dry green or brown lentils, rinsed and picked over
- 1 (15-oz) can petite-diced tomatoes
- 6–8 cups vegetable stock (or chicken stock)
- 1 large bay leaf (or 2 small bay leaves)
- To Add at the End:
- 4 cups baby spinach
- 1 teaspoon red wine vinegar
Instructions
- Add onion, celery, carrot, garlic, 1 teaspoon salt, lentils, tomatoes, stock, and bay leaf to a 6-quart slow cooker. Stir to combine (do not add the spinach yet).
- Cover and cook on high for 4–6 hours or low for 6–8 hours, until the lentils and vegetables are tender.
- Remove the lid and bay leaf, then stir in the red wine vinegar. If the soup is too thick, add 1–2 cups of extra stock for desired consistency.
- Blend ½–1 cup of the soup using an immersion or regular blender for a creamier texture, then stir it back into the pot.
- Add the spinach and stir until wilted. Serve with a drizzle of olive oil or optional toppings like crusty bread, fresh parsley, or red pepper flakes.
- Category: Lunch
