This healthy lentil soup recipe comes together quickly with pantry ingredients. Simple spices, fresh greens and a squeeze of lemon make it the best! Hearty, fresh, nutritious, and loaded with flavor—this vegan lentil soup has earned over 500 five-star reviews and is sure to become your new favorite.
ingredients
¼cup extra virgin olive oil
1medium yellow or white onion, chopped
2 carrots, peeled and chopped
4cloves garlic, pressed or minced
2teaspoons ground cumin
1teaspoon curry powder
½teaspoon dried thyme
1can (28 oz) diced tomatoes, lightly drained
1cup brown or green lentils, picked over and rinsed
4cups vegetable broth
2cups water
1teaspoon salt, more to taste
1pinch red pepper flakes
freshly ground black pepper, to taste
1cup chopped fresh collard greens or kale, tough ribs removed
1–2tablespoons lemon juice (½ to 1 medium lemon), to taste
Instructions
1
Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds richness and heartiness to this nutritious soup.
2
Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes.
3
Add the garlic, cumin, curry powder, and thyme. Cook until fragrant while stirring constantly, about 30 seconds.
4
Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, to enhance their flavor.
5
Add the lentils, vegetable broth, water, 1 teaspoon salt, red pepper flakes, and freshly ground black pepper. Raise heat and bring to a boil, then partially cover and reduce heat to maintain a gentle simmer. Cook for 25–30 minutes, or until lentils are tender but still hold their shape.
6
Transfer 2 cups of the soup to a blender. Securely fasten the lid, protect your hand from steam with a tea towel, and purée until smooth. Pour back into the pot. (Alternatively, use an immersion blender to blend a portion directly in the pot.)
7
Stir in the chopped greens and cook for 5 more minutes, or until softened to your liking.
8
Remove from heat and stir in 1 tablespoon lemon juice. Taste and adjust with more salt, pepper, lemon juice, or red pepper flakes as needed.
9
Serve hot. Leftovers keep well for about 4 days in the fridge or freeze for several months.
Nutrition Facts
Servings 4
Serving Size 1 bowl
Amount Per Serving
Calories280kcal
% Daily Value *
Total Fat10 gg16%
Saturated Fat1.5 gg8%
Trans Fat0 gg
Cholesterol0 mgmg0%
Sodium780 mgmg33%
Potassium850 mgmg25%
Total Carbohydrate38 gg13%
Dietary Fiber16 gg64%
Sugars8 gg
Protein15 gg30%
Calcium 8 mg
Iron 35 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Make it creamy: Blend more of the soup for a richer texture—no cream needed!
Greens swap: Use spinach, Swiss chard, or mustard greens if kale or collards aren’t available.
Boost protein: Add a splash of coconut milk or serve with whole-grain bread.
Storage tip: This soup tastes even better the next day and freezes beautifully for up to 3 months.
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Christopher Nolan
Food and Lifestyle Blogger
Hi, I'm Samantha, a full-time food blogger, mother of 2 beautiful daughters and a lovely wife. I live in New Jersey with my family. Loves traveling, sharing new recipes, and spending time with my family.