Red Lentil and Vegetable Soup

May 8, 2023

This hearty and nutritious red lentil and vegetable soup is perfect for chilly days or when you need a comforting meal. It’s packed with flavor, protein, and fiber from the lentils and a variety of vegetables.

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There’s nothing quite like a warm and comforting bowl of soup on a chilly day, and this red lentil and vegetable soup is one of my favorites. It’s easy to make and packed with flavor and nutrition. The red lentils provide protein and fiber, while the vegetables add vitamins and minerals. The recipe is also vegan and gluten-free, making it a great option for anyone with dietary restrictions.

What You Will Need:

  1. Red lentils: Protein-packed legumes that provide fiber and essential minerals like iron and folate.
  2. Olive oil: Heart-healthy fat rich in monounsaturated fatty acids and antioxidants.
  3. Yellow onions: Flavorful, low-calorie vegetable that adds vitamin C.
  4. Garlic: Aromatic bulb known for its antimicrobial properties and potential health benefits.
  5. Carrots: Vibrant and nutrient-dense root vegetable, high in beta-carotene and fiber.
  6. Spinach: Leafy green powerhouse packed with vitamins A, C, K, and minerals like iron.
  7. Vegetable Bouillon: Flavorful base for soups, offering depth and some nutrients depending on the variety.
  8. Water: Essential for hydration and maintaining proper bodily functions.

In my recipes, I prioritize the inclusion of vegetables for their nourishing and healing properties. Vegetables are not only nutrient-rich but also low in calorie density, allowing you to enjoy larger portions without excessive caloric intake. Incorporating veggies into your meals is a fantastic way to promote health and wellness.

To make the soup, you simply sauté the vegetables, add in the lentils and some vegetable broth, and let everything simmer until the lentils are tender. The result is a delicious and hearty soup that’s perfect for a cozy night in.

The best part about this soup is how filling it is, thanks to the protein-packed red lentils. It’s a great option for anyone looking for a hearty plant-based meal that will keep them satisfied for hours. It’s also a low-calorie dish. So you can indulge without any guilt! It’s the perfect option for those looking to nourish their bodies while keeping things light. I like to serve this soup with some crusty bread, but it’s also great on its own. And if you have any leftovers, it makes a delicious and satisfying lunch the next day.

I also love how budget-friendly this recipe is – lentils and vegetables are some of the most affordable ingredients you can buy at the grocery store.

Overall, this red lentil and vegetable soup is a must-try recipe for anyone who loves a comforting and nutritious meal. Give it a try and let me know what you think!

Try my Yellow Lentil and Zucchini Soup with Coconut Milk

Red Lentil and Vegetable Soup

Recipe by Raquel QuevedoCourse: EntreeDifficulty: Medium


Prep time


Cooking time





Each serving is approximately 2 cups. Calories are not exact.


  • 2 cups dry red lentils

  • 1 tablespoon olive oil

  • 2 medium yellow onions thinly diced

  • 6 cloves of garlic crushed

  • 2 medium to large carrots small diced

  • 4 cups of spinach (140 grams) finely chopped

  • 2 cubes of vegetable bouillon

  • 2 liters of water

  • Salt and black pepper to taste


  • Saute onions and garlic in olive oil in low to medium heat for 5 minutes
  • Add lentils, water and vegetable bouillon and cook for 5 minutes
  • Add carrots and continue cooking for about 15 minutes – taste carrots and lentils to make sure they are soft.
  • Add spinach, mix the ingredients, cover the pot and turn off the heat.
  • Allow it to sit for 10 minutes before serving.
  • Salt and black pepper to taste.

We provide the information accompanying this recipe for your general knowledge only. We’ve thoroughly tested the recipe to ensure accuracy in measurements and instructions. However, individual results may vary due to the variability in ingredient types, cooking equipment, and preparation methods. You should not treat the nutritional information as dietary or medical advice. It is best to consult with a registered dietitian or healthcare professional for specific health or nutritional concerns. We accept no responsibility for any inaccuracies or misrepresentations of the information we provide. When using this recipe, please remember that cooking is both an art and a science, and we encourage you to trust your judgment and enjoy the culinary journey.

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