Lentil Soup

This Mediterranean Lentil Soup is a comforting, nutrient-packed dish simmered with brown lentils, aromatic spices, fire-roasted tomatoes, and veggies. You may also like our Lentil Bolognese.

Lentils are the star of this show. NPR described Lentils as a "legume of all ages" dating as far back as 8000 B.C. It's believed that Daniel's lifetime, around 600 B.C., would have included lentils as part of his meal plan.

This delicious and healthy soup is also high in fiber, low-fat, and high in protein (making it great for weight loss). It's also perfect for meal prep, Daniel Fast-compliant, and one of our favorite Starch Solution recipes.

This Mediterranean lentil soup recipe is a copycat version of Cookie and Kate's Best Lentil Soup recipe. The main difference is the omission of oil to reduce calorie density.

Why You'll Love This Recipe

• Flavor-forward: The combo of cumin, curry powder, coriander, and crushed red pepper adds depth and warmth—so this isn’t bland bean-soup territory.
• Texture magic: A partial blend creates a creamy consistency while still delivering veggie and lentil bite—kind of the best of both worlds.
• Diet-friendly: Vegan, oil-free, gluten-free, soy-free, nut-free—this means almost anyone at your table can dig in.
• Meal-prep friendly: Tastes great fresh, stores well in the fridge or freezer, and reheats like a champ.

Health Benefits

• Lentils: These little legumes are nutritional powerhouses, high in fiber, plant-based protein, iron, potassium, and B vitamins. Lentils have been shown to have anti-inflammatory and anti-microbial benefits.
• Kale: Dark leafy greens add antioxidants, vitamins (especially A, K and C), and color to this bowl. Kale may support heart and eye health.
• Oil-free cooking: By skipping added oils, this recipe keeps fat levels low while allowing the flavor to shine.
• Fiber + protein synergy: The combo helps you feel full, supports gut health (through short-chain fatty acids), and helps sustain energy.

What You Need to Make This Lentil Soup

1. Brown lentils, dry: The star legume, protein-rich, hearty, and holds shape.
2. Fire-roasted diced tomatoes: Adds tomato acidity, body, and smoky undertone.
3. Kale (or collard greens): Adds vibrant color, texture, and an extra nutrient boost.

A full list of ingredients with exact amounts can be found in the recipe card below.

How to Prepare

1. Step 1: Heat a large pot over medium heat. Dry-sauté the onions for 4–5 minutes, adding a dash of water if they stick to the pan.

2. Step 2: Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes.

3. Step 3: Add in the diced tomatoes and stir until well incorporated.

4. Step 4: Add the lentils, broth, and water into the pot, and increase the heat to medium-high.

5. Step 5: Bring the soup to a boil, then reduce the heat and let it simmer, mostly covered, to allow some steam to escape so it doesn't boil over. Simmer for 25 to 30 minutes, or until the lentils are tender.

6. Step 6: To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid.

7. Step 7: Remove the lid cap, place a clean dish cloth on stop so it doesn't splatter, and blend at a low setting until smooth and creamy.

8. Step 8: Pour the pureed soup back into the pot and stir.

9. Step 9: Bring the soup back to a gentle boil, add the finely chopped kale (or collard greens), and give it a good stir. Continue to cook for 2 minutes until the kale has softened and is bright green.

10. Step 10: Turn off the heat and stir in lemon zest, and serve.

Instant Pot Instructions for This Lentil Soup

1. Use the saute setting on the Instant Pot. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pot. Stir in the carrots, garlic, cumin, curry, coriander, thyme, crushed red pepper, and coconut aminos, and cook for another 1–2 minutes. Add in the diced tomatoes and stir until well incorporated.
2. Add the lentils, broth, and water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and cook at high pressure for 7 to 9 minutes (7 for al dente and 9 for softer). Allow for natural release (about 10 minutes).
3. To give the soup a creamy texture, carefully transfer about 2 cups of the soup to a blender with a vented lid, and puree until smooth and creamy. Remove the lid cap, place a clean dishcloth on the stop so it doesn't splatter, and blend at a low setting. Pour the pureed soup back into the pot and stir. If using an immersion blender, pulse-blend 4 to 6 times and stir.  
4. Add the finely chopped kale, stir, and allow it to wilt. Just before serving, add fresh lemon juice and lemon zest. Enjoy!

Serving Suggestions

• Pair this hearty lentil soup with our Vegan Caesar Salad, Arugula Quinoa Salad, or Gluten-Free Tabouli Salad.
• For a heartier salad pairing, enjoy with our Vegan Greek Salad, made with our Vegan Feta Cheese.
• To make it a more hearty meal, enjoy with Air Fryer Smashed Potatoes or a side of our Ancient Grains Bowl.

Recipe FAQs

Eating this lentil soup is as comforting as being wrapped in a warm blanket on a cold rainy day. This lentil soup is far from bland. The spices give it tons of flavor! It tastes good going down and makes you feel good afterward. The nutrient density of this soup is off the charts, while the low-calorie density doesn't leave you feeling guilty.

If you like spicy heat, be sure to check out this North African Chickpea Soup made with harissa. Oh mama, it's delish!

Related Recipes to Check Out

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