Vegan Red Lentil Soup Recipe – Perfect For Healthy Meal

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Dive into a bowl of Vegan Red Lentil Soup Recipe, a vibrant and soul-nourishing delight that’s as delicious as it is good for you. These tiny red lentils transform into a creamy, dreamy concoction, while aromatic spices dance in harmony, creating a symphony of flavors. With a burst of hearty vegetables and a drizzle of olive oil for a luxurious finish, this plant-based wonder is a love letter to all seeking a comforting, wholesome, and flavor-packed meal.

Indulge in the vibrant taste of Vegan Red Lentil Soup recipe, a culinary masterpiece that makes every spoonful an unforgettable experience. Packed with wholesome nutrients, this flavorful soup dances on your palate with a unique blend of aromatic spices. 

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Colorful red lentils meet garden-fresh vegetables, enveloping you in an enticing embrace of nature’s bounty. Nutritious doesn’t mean boring anymore, as this hearty soup delivers a punch of flavor that belies its healthful credentials. 

It radiates warmth and comfort, and its simplicity allows for an effortless kitchen encounter. It’s more than just a meal; it’s a journey toward wellness and balance. An ode to healthy living, this Vegan Red Lentil Soup promises a symphony of taste that leaves you satiated and nourished. 

Embrace this delight, a standout in your vegan repertoire, and relish the enchanting balance of well-being and exquisite taste. A culinary spectacle awaits – step into the delightful world of vegan gastronomy.

What Is Vegan Red Lentil Soup Recipe?

Vegan Red Lentil Soup is a heartwarming, plant-based dish made from red lentils, various vegetables, and a unique blend of spices. It’s cooked until the lentils are soft and the flavors have melded together to create a comforting, flavorful broth. 

This soup delivers a wholesome meal without any animal products and is low in fat, protein, and fiber. This soup embodies the best of vegan cooking – simplicity, nutrition, and a robust flavor profile that appeals to everyone, not just those following a plant-based diet.

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Can You Vary The Recipe With Other Ingredients?


  • Replace butternut squash with lower-carb vegetables like cauliflower.
  • Use a keto-friendly oil like coconut oil instead of peanut oil.
  • Skip the tomato paste or use a keto-friendly substitute.


  • Use coconut or avocado oil instead of peanut oil.
  • Replace the lentils (as they are legumes) with another protein like chicken or beef.


  • This recipe is naturally gluten-free. Just ensure that any packaged items like tomato paste or curry powder are certified gluten-free.


  • Replace peanut oil with a Whole30-compliant fat like olive oil or ghee.
  • Remove the red lentils, as legumes are not Whole30 compliant, and use a protein like chicken instead.
  • Substitute the coconut milk with a Whole30-compliant version.


  • The original recipe is vegetarian; no adjustments needed.


  • The original recipe is also vegan, so no changes are required.
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Recipe Directions 

  • Preparation: Chop onion, ginger, garlic, and squash; measure the remaining ingredients.
  • Cooking: Heat oil over medium heat; cook onion, ginger, garlic, and fenugreek until tender.
  • Mixing: Add lentils, squash, cilantro, water, coconut milk, tomato paste; season with spices.
  • Simmering: Bring to a boil; reduce heat and simmer for 30 minutes until tender.
  • Serving: Ladle into bowls, garnish as desired, and enjoy.
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Variations, Add-Ons, And Toppings


  • Spices: Experiment with spices like turmeric, paprika, or garam masala to add flavor profiles.
  • Vegetables: Incorporate other vegetables such as carrots, spinach, or tomatoes to add texture and nutrients.
  • Proteins: Add vegan proteins like tofu or tempeh for an extra boost.
  • Broth: Use vegetable broth instead of water for a deeper flavor.


  • Grains: Serve the soup over rice or quinoa for a more filling meal.
  • Lemon or Lime Juice: A squeeze of citrus can add a bright, fresh flavor.
  • Herbs: Fresh herbs like mint, basil, or parsley can bring a fresh twist.


  • Coconut Cream: A swirl of coconut cream on top can add richness and visual appeal.
  • Roasted Seeds: Sunflower or pumpkin seeds add crunch.
  • Fresh Cilantro: More fresh cilantro on top can enhance the herbaceous flavor.
  • Croutons: Homemade croutons (ensure they are vegan) can add a satisfying crunch.
  • Chili Flakes: A sprinkle of chili flakes can be delightful for those who enjoy a spicy kick.
  • Avocado Slices: Creamy avocado slices can add a luxurious mouthfeel and healthy fats.
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Can I Make Vegan Red Lentil Soup In A Slow Cooker Or Instant Pot?

Slow Cooker

  • Preparation: Prepare the ingredients as you would for the stovetop version.
  • Sautéing: If your slow cooker has a sauté function, heat the oil, and cook the onion, ginger, garlic, and fenugreek until tender. If not, you can do this step in a pan on the stove and then transfer to the slow cooker.
  • Combine Ingredients: Add the lentils, squash, cilantro, water, coconut milk, tomato paste, and seasonings to the slow cooker.
  • Cooking: Cover and cook on low for 6-8 hours or on high for 3-4 hours until the lentils and squash are tender.
  • Final Touches: Adjust seasonings to taste, garnish as desired, and serve.

Instant Pot

  • Preparation: Prepare the ingredients for the stovetop version.
  • Sautéing: Use the sauté function on the Instant Pot to heat the oil, and cook the onion, ginger, garlic, and fenugreek until tender.
  • Combine Ingredients: Add the lentils, squash, cilantro, water, coconut milk, tomato paste, and seasonings to the Instant Pot.
  • Cooking: Close the lid, set the valve to sealing, and cook on manual high pressure for 10-12 minutes.
  • Natural Release: Allow the pressure to release naturally for 10 minutes, then quickly release the remaining pressure.
  • Final Touches: Adjust seasonings to taste, garnish as desired, and serve.
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Can I Use Store Bought Broth, Or Should I Make My Own?

Store-Bought Broth

  • Convenience: It’s quick and easy, saving you preparation time.
  • Availability: You can find various options, including low-sodium, organic, or specific flavor profiles.

Homemade Broth

  • Flavor Control: You can tailor the flavor exactly to your taste, using the vegetables and herbs you prefer.
  • No Additives: Making your broth ensures that there are no unwanted additives or preservatives.
  • Use of Scraps: You can use vegetable scraps, reducing waste and making it a cost-effective option.
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How To Serve?

  • Bowl Selection: Choose a warm, shallow bowl that showcases the color and texture of the soup.
  • Garnishing: Add a sprinkle of freshly chopped cilantro or a swirl of coconut milk to enhance visual appeal. A wedge of lime on the side can also add a zesty touch.
  • Serving Temperature: Serve the soup hot. If you’ve prepared it in advance, reheat gently over low heat, stirring occasionally, to avoid overcooking the ingredients.
  • Accompaniments: Offer some whole-grain bread, naan, or pita on the side for dipping. A fresh salad with crisp vegetables can balance the meal.
  • Offer Seasonings: Provide small dishes of extra spices like cayenne pepper or herbs like fresh cilantro so guests can adjust the flavor to their liking.
  • Pair with Beverages: Pair with a refreshing drink like lemon water or a complementary wine if appropriate for the diners.
  • Mind Dietary Preferences: Be aware of any dietary restrictions or preferences when serving guests. Since this is a vegan dish, it’s already suitable for many, but customization may still be needed.
  • Utilize Fresh Ingredients: A sprinkle of fresh herbs or a dash of fresh lime juice just before serving can elevate the flavors.
  • Portion Size: Serve in portions suitable for appetizers or main courses, depending on the context of the meal.
  • Family Style: If serving family-style, present the soup in a beautiful large tureen or pot with a ladle so that everyone can serve themselves.
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Perfect Side Dishes

  • Whole-Grain Bread: Crusty whole-grain bread, toasted with a drizzle of olive oil, can provide a crunchy texture to dip into the soup.
  • Salads: A fresh salad with mixed greens, cherry tomatoes, cucumber, and a tangy vinaigrette can provide a refreshing contrast.
  • Grilled Vegetables: Seasonal grilled or roasted vegetables seasoned with herbs can add a smoky flavor and additional nutrients.
  • Rice Dishes: A side of brown rice or wild rice can make the meal more substantial, especially if flavored with herbs and spices to complement the soup.
  • Stuffed Peppers or Tomatoes: Filling bell peppers or tomatoes with a mixture of quinoa, vegetables, and herbs can create a delightful, nutritious, and satisfying side.
  • Steamed Greens: Simple steamed greens like spinach or kale, seasoned with a little lemon and garlic, can add a healthy and light touch.
  • Crisp Flatbreads: Serving with flatbreads like naan or pita, perhaps toasted with a sprinkle of herbs, adds a delightful crunch.
  • Vegan Wraps: Light wraps filled with fresh vegetables, hummus, or avocado can complement the hearty nature of the soup.
  • Couscous Salad: A cold couscous salad mixed with diced vegetables, fresh herbs, and a lemony dressing can add a contrasting texture.
  • Pickled Vegetables: Offering a side of pickled radishes, cucumbers, or other vegetables can add a tangy and crunchy aspect that balances the soup’s richness.
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Storage & Make Ahead

  • Refrigeration: Store leftover Vegan Red Lentil Soup in a sealed container in the refrigerator for up to 4 days. This soup tends to thicken upon standing, so you may need to add a splash of water when reheating.
  • Freezing: Red lentil soup freezes well. Portion it into airtight containers, leaving some space for expansion, and freeze for up to 3 months.
  • Make Ahead: Prepare the soup base in advance, excluding any quick-cooking vegetables or herbs. Refrigerate for up to 24 hours. Reheat the base, adding fresh ingredients just before serving for optimal taste and texture.
  • Flavor Development: Allowing the soup to sit in the fridge for a few hours or overnight enhances the blend of flavors.
  • Customizable Toppings: Keep toppings like fresh herbs, a squeeze of lemon, or a drizzle of olive oil separate until serving to maintain their vibrancy.
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What Can We Do With Leftovers?

  • Reheat and Eat: Reheat leftovers for a quick and satisfying meal, garnishing with fresh herbs or a splash of lemon juice.
  • Stir into a Curry: Thicken the soup with chickpeas or tofu and serve over rice for a hearty curry dish.
  • Blend into a Dip: Puree the soup into a smooth dip, perfect for crackers or vegetable sticks.
  • Use as a Sauce: Simmer until thickened and use as a sauce over roasted vegetables or grains.
  • Create Stuffed Peppers: Use as a filling for baked bell peppers or tomatoes, topped with breadcrumbs.
  • Add to Pasta: Mix with cooked pasta, add some sautéed vegetables, and enjoy a unique pasta dish.
  • Make a Casserole: Combine with cooked grains and bake with a breadcrumb topping for a comforting casserole.
  • Freeze for Later: If you have more leftovers immediately than you can use, freeze them in portioned containers for future meals.
  • Donate if Possible: Consider donating untouched leftovers to a local food shelter if safe and appropriate.


  • Citrus Zing: Amp up your Vegan Red Lentil Soup by squeezing in fresh lime or lemon juice just before serving for a burst of citrusy brightness.
  • Coconut Comfort: Create a velvety texture and tropical undertone by substituting water with coconut milk. It adds richness without compromising the vegan essence.
  • Ginger Snap: Infuse a bold and spicy note by grating fresh ginger into the soup. This aromatic addition not only elevates the flavor but also provides a soothing warmth.
  • Harmonious Herb Blend: Elevate the herbal profile with a mix of fresh cilantro, parsley, and a touch of mint for a vibrant and refreshing finish.
  • Smoky Symphony: Enhance depth by adding a pinch of smoked paprika or cumin, introducing a subtle smokiness that complements the lentils.
Vegan Red Lentil Soup Recipe - Perfect For Healthy Meal

Vegan Red Lentil Soup Recipe – Perfect For Healthy Meal

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Course: Soup Recipe


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Vegan Red Lentil Soup is a wholesome and flavorful dish that combines red lentils, butternut squash, and a blend of aromatic spices. Its creamy texture makes it a comforting meal perfect for a healthy lunch or dinner.


  • 1 Tablespoon 1 Peanut Oil

  • 1 1 Small Onion, Chopped

  • 1 Tablespoon 1 Fresh Ginger Root, Minced

  • 1 1 Garlic Clove, Chopped

  • 1 Pinch 1 Fenugreek Seeds

  • 1 Cup 1 Dry Red Lentils

  • 1 Cup 1 Butternut Squash – Peeled, Seeded, And Cubed

  • 1/3 Cup 1/3 Fresh Cilantro, Finely Chopped

  • 2 Cups 2 Water

  • 1/2 Can 1/2 Coconut Milk

  • 2 Tablespoons 2 Tomato Paste

  • 1 Teaspoon 1 Curry Powder

  • 1 Pinch 1 Cayenne Pepper

  • 1 Pinch 1 Ground Nutmeg

  • Salt And Pepper (to taste)

Step-By-Step Directions 

  • Preparation Steps
    Chop the onion, ginger, garlic, and squash.
    Measure out the remaining ingredients.
  • Cooking
    Heat the oil in a large pot over medium heat.
    Add the onion, ginger, garlic, and fenugreek seeds.
    Cook until the onion is tender.
  • Mixing Ingredients
    Mix the lentils, squash, and cilantro into the pot.
    Stir in the water, coconut milk, and tomato paste.
    Season with curry powder, cayenne pepper, nutmeg, salt, and pepper.
  • Blending and Simmering
    Bring the mixture to a boil.
    Reduce the heat to low.
    Simmer for 30 minutes or until the lentils and squash are tender.
  • Final Touches
    If desired smoother texture, use an immersion blender to puree the soup.
  • Serving
    Ladle the soup into bowls.
    Garnish with additional cilantro, a sprinkle of cayenne, or a swirl of coconut milk if desired.
    Serve hot, and enjoy.
  • Additional Options
    For extra protein, add some tofu or tempeh.
    Serve with a side of whole-grain or gluten-free bread.
  • Large Pot or Dutch Oven
  • Knife and Cutting Board
  • Measuring Cups and Spoons
  • Wooden Spoon or Spatula
  • Ladle
  • Immersion Blender or Stand Blender
  • Strainer or Sieve (optional)
  • Freezer-safe Containers
  • Peeler
  • Grater or Microplane (optional)
  • Thermometer (optional)
  • Heat-resistant Gloves or Pot Holders


  • Lentils: No need to soak red lentils, but rinsing is recommended.
  • Consistency: Adjust the water or broth to achieve your desired soup thickness.
  • Spice Levels: Customize the cayenne and curry powder to suit your taste preferences.
  • Allergen Information: Be mindful of substitutes if allergies are a concern (e.g., nut milk alternatives).
  • Serving Suggestions: Serve hot, garnished with fresh cilantro or a swirl of coconut milk.
  • Storage: Refrigerate leftovers in an airtight container for up to 4 days, or freeze for longer storage.
  • Reheating: Reheat gently on the stovetop, and adjust seasoning if necessary.
  • Slow Cooker Adaptation: This recipe can be adapted for a slow cooker, but adjustments to cooking time may be required.

Nutrition Table

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You've entered a realm where each bowl isn't just a meal; it's an expedition to the core of comfort, well-being, and the sheer delight of feeding both body and soul. My name is Julia, and I'm here to navigate you through the flavorful worlds of Soup Chick. Together, we'll uncover the artistry behind each recipe, share stories that warm the heart, and celebrate the simple pleasures of making and enjoying soup.

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