Vegan Red Lentil Soup Recipe – Perfect For Healthy Meal

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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. 

Vegan Red Lentil Soup recipe

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.

History Of Vegan Red Lentil Soup Recipe

Vegan Red Lentil Soup’s history is a fusion of different cultures. Lentils have been a staple in diets for millennia, tracing back to ancient civilizations in the Near East around 8000 BC. With their nutritional potency and easy cultivation, lentils spread across continents, finding a place in many cuisines. 

Red lentils have been widely used in Middle Eastern and Indian dishes. The vegan version of red lentil soup emerged more recently with the growth of veganism. Adapting traditional recipes, chefs and home cooks began excluding animal products, focusing on plant-based ingredients to deliver a dish rich in flavor and nutrients.

Interesting Facts About Vegan Red Lentil Soup Recipe

  • Protein Powerhouse: Vegan Red Lentil Soup is packed with protein, essential for muscle repair and growth. A single serving can provide nearly 15% of the daily recommended protein intake.
  • High in Fiber: Red lentils are an excellent dietary fiber source, helping regulate digestion and maintain healthy blood sugar levels.
  • Quick Cook: Unlike other legumes, red lentils don’t require soaking and cook in a shorter time. This makes them a go-to ingredient for quick, nourishing meals.
  • Universal Appeal: Its flavor can be tailored with different spices and herbs, making it adaptable to various global cuisines.
  • Nutrient-Dense: The soup not only delivers protein and fiber but also significant amounts of iron, folate, and other key nutrients, making it a comprehensive meal.
  • Versatility: It can serve as a hearty main dish or a complementary side dish, showcasing its versatility in meal planning.
  • Culinary Canvas: The soup provides a perfect base for experimenting with toppings, from fresh herbs and spices to roasted vegetables or seeds.

What Makes Vegan Red Lentil Soup Recipe Special?

  • Nutrient-rich: Vegan Red Lentil Soup is a powerhouse of nutrients like protein, fiber, iron, and folate.
  • Adaptable: The recipe can be customized to personal taste preferences with different herbs and spices, and toppings.
  • Quick and Easy: It requires no pre-soaking and can be cooked quickly, making it perfect for busy schedules.
  • Versatile: This soup can be served as a hearty main dish or as a light side dish, demonstrating its versatility.
  • Flavorful: Despite its simplicity, this soup is bursting with rich and satisfying flavors, proving that healthful meals can be delicious too.
  • Global Appeal: It has the ability to cater to a variety of global flavor profiles, making it a universally appealing dish.
  • Animal-friendly: Being a vegan recipe, it’s a compassionate choice that respects all life forms, contributing to animal welfare.
Vegan Red Lentil Soup recipe

Ingredient List 

Peanut oil1 tablespoon
Small onion, chopped1
Fresh ginger root, minced1 tablespoon
Garlic, chopped1 clove
Fenugreek seeds1 pinch
Dry red lentils1 cup
Butternut squash – peeled, seeded, and cubed1 cup
Fresh cilantro, finely chopped1/3 cup
Water2 cups
Coconut milk1/2 (14 ounce) can
Tomato paste2 tablespoons
Curry powder1 teaspoon
Cayenne pepper1 pinch
Ground nutmeg1 pinch
Salt and pepperto taste

Ingredient Tips

  • Peanut oil: Opt for refined peanut oil for a neutral taste or unrefined if you enjoy a subtle peanut flavor.
  • Fresh ginger root: Fresh ginger imparts a more robust flavor than ground ginger. It can be stored in the freezer to extend its shelf life.
  • Fenugreek seeds: To intensify their flavor, dry roast them before adding to the soup.
  • Red lentils: Rinse well before use to remove any impurities. They cook faster and don’t need soaking, unlike other lentils.
  • Butternut squash: Choose a squash that feels heavy for its size and has hard, unblemished skin.
  • Fresh cilantro: Fresh cilantro lends a vibrant flavor. Add some of it towards the end of cooking to preserve its freshness.
  • Coconut milk: Full-fat coconut milk gives the soup a richer, creamier texture. However, for a lighter version, light coconut milk can be used.
  • Tomato paste: Store any leftover tomato paste in an airtight container in the refrigerator for up to 5-7 days or in the freezer for longer storage.
  • Curry powder, cayenne pepper, and nutmeg: Adjust these according to your taste preference. If you like it spicier, feel free to add a bit more.
  • Salt and pepper: Always adjust these last, after the soup has simmered, as flavors concentrate and change during cooking.

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.
Vegan Red Lentil Soup recipe

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.
Vegan Red Lentil Soup recipe

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.

Scaling The Recipe 

Scaling Up

  • Ingredients: Multiply the quantity of each ingredient by the factor you want to scale up. For example, if you want to double the recipe, multiply each ingredient by 2.
  • Cooking Equipment: Ensure that the pot or cooking vessel is large enough to accommodate the increased volume.
  • Cooking Time: While the preparation steps remain the same, simmering time may be slightly adjusted. Check for desired tenderness in the lentils and squash, and adjust as needed.
  • Seasoning: Seasoning might not scale linearly, so it’s best to season conservatively and adjust to taste at the end.

Scaling Down

  • Ingredients: Divide the quantity of each ingredient by the factor you want to scale down. If you halve the recipe, divide each ingredient by 2.
  • Cooking Equipment: Use a smaller pot that is appropriate for the reduced volume.
  • Cooking Time: Simmering time might decrease slightly; keep an eye on the lentils and squash to prevent overcooking.
  • Seasoning: As with scaling up, adjust seasonings to taste rather than strictly halving them.

What Is Used For Garnishing?

  • Fresh Herbs: A sprinkle of chopped fresh cilantro, parsley, or basil can add color and freshness.
  • Coconut Cream: A swirl of coconut cream can add a touch of richness and visual appeal.
  • Seeds and Nuts: Toasted pumpkin seeds, sunflower seeds, or chopped roasted almonds can provide a satisfying crunch.
  • Chili Flakes or Fresh Chilies: For those who like some heat, a sprinkle of chili flakes or thin slices of fresh chili can enhance the flavor.
  • Lemon or Lime Wedges: Serving with a wedge of lemon or lime on the side allows guests to add a zesty, fresh squeeze if desired.
  • Edible Flowers: For an elegant touch, edible flowers like pansies or marigolds can make the dish look extra special.
  • Sliced Avocado: Creamy avocado slices can add a luxurious texture and a splash of color.
  • Croutons: Homemade vegan croutons can add texture and a rustic appeal.
  • Olive Oil Drizzle: A light drizzle of high-quality olive oil can add a bit of richness and shine to the soup.
  • Microgreens: A sprinkle of microgreens like baby arugula or sprouts can lend a gourmet touch.
Vegan Red Lentil Soup recipe

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.

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.

Can I Use Different Types Of Meat/Fish/Pasta/Vegetables For The Soup?

Meat or Fish

  • Chicken: Shredded cooked chicken can be added for extra protein.
  • Sausage: Sliced sausage can provide a smoky flavor.
  • Fish: Flaked cooked fish like salmon or cod can be a lighter addition.


  • Noodles: Small shapes like macaroni or shells can work well.
  • Gluten-Free Options: Consider rice noodles or other gluten-free pasta if needed.


  • Leafy Greens: Spinach, kale, or Swiss chard can provide color and nutrients.
  • Root Vegetables: Carrots, turnips, or sweet potatoes can add heartiness.
  • Tomatoes: Diced tomatoes can add a tangy flavor.
Vegan Red Lentil Soup recipe

Success Tips-Tips And Tricks For Making The Recipe

Creating the perfect soup can be a delightful culinary experience. Whether you’re making a simple vegetable puree or an elaborate stew, here are some essential tips and tricks to guide you through the process:

Prepping Tips

  • Chop Uniformly: Cut vegetables into uniform sizes to ensure even cooking.
  • Use Fresh Ingredients: Fresh herbs and vegetables provide the best flavor.
  • Prepare in Advance: Prep all your ingredients before you start cooking to ensure a smooth process.
  • Wash Lentils: Rinse lentils to remove debris and check for small stones.
  • Consider Seasonality: Use seasonal ingredients for the freshest flavor and optimal nutritional content.
  • Use Quality Broth: Whether store-bought or homemade, quality broth can significantly enhance the flavor.

Cooking Time Tips

  • Simmer, Don’t Boil: Gentle simmering helps flavors meld without making the ingredients tough or overcooked.
  • Taste as You Go: Continually taste and adjust seasonings to develop the flavor as the soup cooks.
  • Mind Cooking Times: Different ingredients require different cooking times, so add them in stages as needed.
  • Use a Timer: For recipes that require precise timing, use a timer to avoid over or under-cooking.
  • Consider Appliance Variation: Cooking times may vary between stovetops, slow cookers, and pressure cookers, so adjust accordingly.
Vegan Red Lentil Soup recipe

Nutritional Values

The nutritional profile of Vegan Red Lentil Soup is remarkable, offering a balanced fusion of protein, fiber, vitamins, and minerals. Low in saturated fats and cholesterol-free, this soup is a nutritious choice supporting a healthy diet, while the rich flavors satisfy the palate.

What Are Total Calories In The Soup?

Calculating the exact calorie content of the Vegan Red Lentil Soup would require specific portion sizes and precise measurements of the ingredients. Here’s a rough estimate: 322-450 calories.

Dietary Restrictions For The Vegan Red Lentil Soup

  • Gluten-Free: The recipe appears to be free of gluten-containing ingredients. However, it’s always a good idea to check labels on store-bought items like tomato paste and curry powder to ensure they are gluten-free, as some brands might include additives or be cross-contaminated with gluten.
  • Nut Allergies: The recipe uses peanut oil, which may not be suitable for those with peanut or tree nut allergies. A substitute like olive oil or avocado oil can be used if needed.
  • Low-FODMAP: Individuals following a low-FODMAP diet (often for IBS management) might need to modify or avoid certain ingredients like garlic and onion.
  • Low-Sodium: The recipe allows for salt to taste, so those watching their sodium intake can control the amount of salt used or opt for a sodium-free alternative.
  • Coconut Allergy: Coconut milk is included in the recipe, so it would not be suitable for those with a coconut allergy unless an alternative is used.
  • Soy-Free: The recipe does not include any soy products, but again, it’s wise to check store-bought items for hidden soy ingredients if this is a concern.
  • Low-Fat: Those on a low-fat diet might want to reduce or replace the coconut milk and oil, as these are higher in fat content.

Health Benefits Of The Vegan Red Lentil Soup

  • High in Protein: Lentils are a great source of plant-based protein, essential for muscle growth and repair.
  • Rich in Fiber: Both lentils and vegetables like butternut squash contribute to the soup’s high fiber content, aiding in digestion and promoting a feeling of fullness.
  • Low in Fat: This soup is naturally low in saturated fat, contributing to heart health.
  • Full of Vitamins and Minerals: Ingredients like butternut squash, cilantro, and tomato paste provide vitamins like A, C, and K, as well as minerals like potassium and magnesium.
  • Antioxidant Properties: Ingredients like ginger, garlic, and fenugreek contain antioxidants, which can help protect cells from damage.
  • Anti-inflammatory: Spices like turmeric in curry powder and ginger are known for their anti-inflammatory properties.
  • Heart Healthy: Lentils are known to reduce cholesterol levels, which is beneficial for heart health.
  • Weight Management: The high fiber and protein content can contribute to weight management by increasing satiety.
  • Bone Health: Ingredients like coconut milk often contain vitamin D and calcium (especially if fortified) essential for bone health.
  • Immune Boosting: Garlic, ginger, and various vegetable vitamins can help boost the immune system.

Nutrition Table

Nutrition Table

How Can I Make Vegan Red Lentil Soup Lower In Sodium? 

  • Avoid or Reduce Added Salt: Skip or limit the amount of table salt added to the recipe. You can always let individuals season their own servings to taste.
  • Use No-Sodium or Low-Sodium Broth: If you’re using any store-bought broth, choose a no-sodium or low-sodium option.
  • Check Store-Bought Ingredients: Items like tomato paste and canned coconut milk can contain added sodium. Look for versions labeled “no-sodium” or “low-sodium.”
  • Enhance Flavor with Herbs and Spices: To compensate for reduced salt, increase the flavor with fresh herbs, spices, or acids like lemon juice or vinegar. Curry powder, cayenne pepper, and fresh cilantro can add robust flavors without contributing sodium.
  • Make Your Own Broth: If you’re adding any broth, consider making it at home, where you can control the sodium content.
  • Rinse Canned Ingredients: If you use any canned ingredients, rinsing them thoroughly can help remove some of the sodium.
  • Taste as You Go: Adjust seasonings as needed, keeping in mind that flavors may develop and change as the soup simmers. Taste frequently to achieve the desired flavor without relying on salt.
  • Educate Yourself on Sodium Content: Be aware of the natural sodium content in foods. Some foods may naturally contain sodium, so understanding this can help manage overall sodium intake.

How Can I Make Vegan Red Lentil Soup Lower In Sugar?

  • Choose Low-Sugar Vegetables: If you want to minimize natural sugars, select vegetables with lower sugar content. For example, reduce the amount of butternut squash or replace it with a lower-sugar vegetable like zucchini.
  • Check Store-Bought Ingredients: Some store-bought items, like tomato paste, can contain added sugars. Look for versions without added sugar, or make your own at home to ensure no extra sugar is included.
  • Monitor Portion Sizes: You can effectively manage the sugar content by controlling the amount of higher-sugar ingredients like butternut squash and tomato paste.
  • Understand Sugar Substitutions: If you are adapting the recipe and thinking of adding a sweet component, be aware of the sugar content in substitutions and opt for sugar-free or low-sugar alternatives.
  • Use Whole Ingredients: Focus on whole, fresh ingredients, which are less likely to contain hidden sugars, unlike processed or pre-packaged items.
  • Analyze Nutritional Information: If using store-bought products, read nutritional labels to check for hidden sugars. Names like sucrose, glucose, fructose, and corn syrup indicate the presence of sugars.
Soup lover

How To Serve Vegan Red Lentil Soup In The Best Way?

  • 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.

Perfect Side Dishes To Complement The Vegan Red Lentil Soup

  • 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.
Soup lover

How Long Can We Store The Soup?

  • Refrigerator: Transfer the soup to an airtight container once it has cooled to room temperature. Store it in the refrigerator for up to 3-4 days. If you’re planning to consume the soup within this timeframe, this is your best option.
  • Freezer: If you’d like to store the soup for a more extended period, you can freeze it. Place the cooled soup in airtight freezer-safe containers or heavy-duty freezer bags, leaving some space at the top for expansion. Label with the date, and the soup can be frozen for up to 2-3 months.
  • Reheating from the Refrigerator: To reheat the soup, you can warm it gently on the stove over medium heat, stirring occasionally, until heated through. If the soup has thickened in the refrigerator, you may need to add a little water or broth to reach the desired consistency.
  • Reheating from the Freezer: If frozen, it’s best to thaw the soup in the refrigerator overnight before reheating. Alternatively, you can reheat it directly from the freezer on the stove over low heat, stirring frequently, until it’s heated through.
  • Microwave Reheating: If you prefer to use the microwave, transfer the soup to a microwave-safe container and cover it loosely. Reheat in short intervals, stirring in between, until hot.

Can I Make Soup In Advance?

  • Cook the Soup: Follow your recipe to prepare the soup as you normally would.
  • Cool the Soup: Allow the soup to cool to room temperature. Rapid cooling can be achieved by placing the pot in a sink filled with cold water and ice and stirring the soup occasionally.
  • Store Properly: Transfer the cooled soup to an airtight container. If you plan to eat the soup within the next 3-4 days, refrigerate it. For longer storage, up to 2-3 months, freeze the soup in suitable containers or freezer bags, making sure to leave space for expansion.
  • Reheating: When you’re ready to serve the soup, reheat it gently on the stovetop over medium heat, stirring occasionally. If reheating from the freezer, you can thaw it overnight in the refrigerator or reheat directly from the freezer on low heat.
  • Final Adjustments: You may need to adjust the seasoning or consistency of the soup after reheating, as it might have changed slightly during storage. A splash of water or broth can thin it if needed, and fresh herbs or a squeeze of lemon can brighten the flavors.
  • Consider Garnishes: If your recipe includes fresh garnishes, add them before serving rather than storing them with the soup. Fresh herbs, a swirl of coconut milk, or a sprinkle of spices can add a touch of freshness to a soup made in advance.
  • Serving in a Gathering: If preparing for a special occasion, you can have everything ready and reheat the soup just before your guests arrive, allowing you to enjoy the event without spending time in the kitchen.
  • Meal Prep: Making soup in advance fits perfectly with meal prep strategies, allowing you to have homemade, nutritious meals on hand whenever you need them.

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.
Soup lover

Special Tools /Equipment Needed 

  • Large Pot or Dutch Oven: A heavy-bottomed pot or Dutch oven helps in even cooking and is large enough to hold all the ingredients.
  • Knife and Cutting Board: Essential for chopping vegetables, ginger and garlic.
  • Measuring Cups and Spoons: These tools ensure that you’re using the correct amounts of each ingredient.
  • Wooden Spoon or Spatula: Useful for stirring the ingredients as they cook and for preventing sticking to the bottom of the pot.
  • Ladle: Helpful for serving the soup, especially if you’re serving it directly from the pot.
  • Immersion Blender or Stand Blender: If the recipe calls for a smoother consistency, an immersion blender can be used directly in the pot or transfer the soup to a stand blender.
  • Strainer or Sieve (optional): If you want to ensure a silky-smooth texture, you can strain the soup through a fine-mesh strainer.
  • Freezer-safe Containers: If you plan to freeze portions of the soup, having suitable containers or freezer bags on hand is necessary.
  • Slow Cooker or Instant Pot (optional): If adapting the recipe for these appliances, they can provide alternative cooking methods, such as a longer, slow-cooked flavor or quicker pressure cooking.
  • Peeler: Useful for peeling the butternut squash.
  • Thermometer (optional): If you want to ensure the soup is reheated to a safe temperature, especially if serving to guests or storing for later.
  • Grater or Microplane (optional): If you prefer to grate the fresh ginger instead of mincing it.
  • Heat-resistant Gloves or Pot Holders: To handle hot pots or pans safely.

Frequently Asked Questions 

Can I Substitute Green Lentils For Red Lentils In This Recipe?

Certainly, green lentils can be utilized as a substitute for red lentils. However, it is essential to recognize that green lentils tend to have a more robust flavor and take longer to cook. The resultant texture may also vary.

It would be prudent to adjust the cooking time accordingly and monitor the consistency to ensure the desired result.

Is It Necessary To Soak The Lentils Before Cooking The Vegan Red Lentil Soup?

No, red lentils generally do not require soaking prior to cooking. Unlike other legumes, red lentils cook relatively quickly and become soft. If time permits, a brief rinse in cold water to remove any dust or debris is usually sufficient.

What If I Do Not Have Fresh Ginger Or Garlic? Can I Use Powdered Forms?

While fresh ginger and garlic impart a more vibrant and nuanced flavor, powdered ginger and garlic can be used in their absence. The ratio would generally be 1/4 teaspoon of powdered form for every tablespoon of fresh.

It is advisable to add these powders slowly, tasting as you go, to achieve the desired flavor profile.

Is There An Alternative For Coconut Milk For Those With An Allergy?

Certainly, if coconut milk is not suitable due to allergies or dietary preferences, alternatives such as almond milk or soy milk may be employed. A nut or oat cream might also be an acceptable substitute.

It is imperative to note that each alternative will slightly alter the flavor and creaminess of the soup, so adjustments to seasoning or thickening agents may be necessary.

What Is The Best Method For Achieving A Consistent Texture In Vegan Red Lentil Soup?

The uniformity in texture can be achieved through careful blending. If a smooth consistency is preferred, an immersion blender may be used directly in the pot to purée the soup. Alternatively, the soup may be transferred to a stand blender in batches.

Should an even finer texture be desired, the soup may be strained through a fine-mesh sieve. It is essential to exercise caution while blending hot liquids, ensuring the use of appropriate safety measures.

Vegan Red Lentil Soup Recipe - Perfect For Healthy Meal

Vegan Red Lentil Soup Recipe – Perfect For Healthy Meal

5 from 3 votes
Recipe by Hanna Barnes Course: Soup Recipe


Prep time


Cooking time





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.

Recipe Video


  • 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.

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soup chick!

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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