Healthy Vegetarian Lentil Soup
A hearty, nutritious vegan soup packed with vegetables and an optional fiery kick.
This vegetarian lentil soup is a wholesome, deeply satisfying meal, perfect for a plant-based lunch or a light dinner. It’s naturally vegan, gluten-free, and incredibly easy to make in one pot. The combination of root vegetables, diced tomatoes, and green lentils creates a rich, comforting, and flavorful soup.
Prep Time: 15 minutes Cook Time: 45 minutes
Total Time: 60 minutes Servings: 8
Ingredients
Olive oil 2 tablespoons (30 ml)
Large yellow onion, diced 1 large (≈200 g)
Carrots, peeled and diced 3 (≈300 g)
Celery stalks, diced 3 (≈120 g)
Garlic, minced 4 cloves (≈20 g)
Dried thyme 1 teaspoon (≈1 g)
Dried oregano 1 teaspoon (≈1 g)
Brown or green lentils, rinsed 1 cup (≈200 g)
Vegetable broth 6 cups (1.4 L or 1400 ml)
Diced tomatoes, undrained 1 (14.5 oz) can (≈411 g)
Bay leaf 1
Salt 1/2 teaspoon, or to taste (≈3 g, or to taste)
Black pepper 1/4 teaspoon, or to taste (≈0.5 g, or to taste)
Fresh parsley, chopped (for garnish) 1/4 cup (≈10 g)
Heat It Up with Eleven Eleven Sauce: For a delicious depth of flavor and a fiery, bold spice, stir 1-2 tablespoons of Blazing Citrus Hot into your bowl just before eating. The bold citrus heat cuts through the richness of the lentils and vegetables for a dynamic finish.
Heat Level: 8 out of 10 🔥
Blazing Citrus Hot Sauce is our extreme heat champion, built for serious spice fans and challenge seekers. Carolina Reaper peppers deliver searing intensity, while fresh grapefruit and lemon juice replace vinegar for a bright, tangy lift and full flavor. It is very spicy yet vibrant, turning wings, tacos, grilled meats, and bowls into a bold, citrus charged experience. Turn the heat all the way up and get maximum flavor in every drop.
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Sauté for 7-8 minutes until the vegetables are soft.
2. Stir in the minced garlic, dried thyme, and dried oregano. Cook for 1 minute until fragrant.
3. Add the rinsed lentils, vegetable broth, diced tomatoes (with juice), and the bay leaf. Season with salt and pepper. Bring the soup to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until the lentils are tender.
4. Remove the bay leaf. For a thicker soup, mash a few spoonfuls of the lentils against the side of the pot. Taste and adjust seasonings as needed.
5. Ladle into bowls and garnish with fresh parsley. For the optional fiery kick, stir 1-2 tablespoons of Blazing Citrus Hot into each serving.
Tips & Variations
Add Greens: Stir in 2 cups of chopped fresh spinach or kale during the last 5 minutes of cooking until wilted.
For More Protein: Add 1 cup of cubed, firm tofu or a can of drained chickpeas during the last 15 minutes of simmering.
Citrus Brightness: Stir in the juice of half a lemon right before serving to naturally enhance all the savory flavors.
Other Users Suggest
Replacing: Brown/Green Lentils; With: 1 cup of red lentils; Why: Red lentils cook faster (about 20 minutes) and break down more, resulting in a naturally thicker, creamier soup base.
Replacing: Vegetable Broth; With: 4 cups vegetable broth and 2 cups water with a bouillon cube; Why: Allows for a richer flavor customization while controlling sodium.
Replacing: Diced Tomatoes; With: 1 cup of tomato paste (mixed with a cup of water); Why: Creates a more concentrated, deeper tomato flavor without the chunks of diced tomatoes.
Storage, Reheat & Freeze
Storage: Cool completely, then store in an airtight container in the refrigerator for up to 5 days. Lentil soup often tastes even better the next day.
Reheat: Gently warm on the stovetop, adding a splash of extra broth or water if the soup has become too thick upon standing.
Freeze: This soup freezes excellently. Store in a freezer-safe container, leaving about an inch of headspace, for up to 4 months.
Nutrition Facts (per serving)
Calories: 175 Protein: 10g Carbs: 30g Fat: 4g
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