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Home » Soup » Lentil Soup (VEGAN, OIL-FREE)

Lentil Soup (VEGAN, OIL-FREE)

Published: Apr 14, 2021 · Modified: Apr 19, 2023 by Gigi & Sersie

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This Mediterranean lentil soup will become one of your go-to favorite recipes for lunch or dinner. Enjoy this nutrient-packed carrot and lentil soup with a baked sweet potato or side salad, and you're all set! This delicious and healthy soup is vegan, oil-free, gluten-free, soy-free, nut-free, and low-fat. It's also great for meal prep.

side view of lentil soup with kale and carrots in a white bowl with carrots and kale blurred in the background
this healthy, delicious carrot and lentil soup is easy on the waistline

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

This soup is spiced with curry, cumin, coriander, and crushed red pepper. The fire-roasted tomatoes add to the deep flavors of this delicious and satisfying soup. At the same time, the lemon provides a nice bright acid note.

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.

What you need to make this lentil soup

  1. Onion
  2. Carrots
  3. Garlic
  4. Ground cumin
  5. Curry powder
  6. Dried thyme
  7. Ground coriander
  8. Crushed red pepper
  9. Coconut aminos
  10. Diced tomatoes (recommend fire-roasted)
  11. Brown lentils, dry
  12. Low-sodium vegetable broth
  13. Kale or collard greens
  14. Lemon
top view of key ingredients for Amazing Lentil Soup recipe arranged on a marble surface
Key ingredients for this lentil soup

How to Prepare

  1. Heat a large pot over medium heat. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pan. 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 let simmer covered for 25 to 30 minutes until lentils are tender. *Note: For a thicker stew, omit the water. 
  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 dish cloth on 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. 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. Turn off the heat and stir in lemon juice, garnish with a tiny pinch of lemon zest, and serve.
side view of a ladle of soup being dished up from a dark grey pot
consistency of the soup before two cups is added to a blender to make a creamy texture
side view of a ladle of soup being dished up from a dark grey pot after it has gone through the blender
consistency of the soup after the two cups of the mixture was blended and returned to the pot.
fresh chopped kale being added to pot with lentils and veggies
adding finely chopped kale to the hot soup to wilt
top view close up of a pot of lentil soup with kale, carrots, tomatoes and cooking spoon inside the pot
omit the water for a thicker, chunky "stew" consistency

Instant Pot Instructions

  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). *Note: For a thicker stew, omit the water.
  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 dish cloth on 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!

Eating this 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.

top view of lentil soup in a white bowl with spoon on the side
this comforting soup is perfect on a cold, rainy day

Frequently Asked Questions

Can lentils help you lose weight?

Eating lentils and other legumes like beans is good for weight loss. Lentils are high in fiber and protein while low in fat. This aids in weight loss because the fiber and protein help you to feel fuller, without adding excessive calories from fat. The fiber in lentils and other legumes also influences gut health through the production of short-chain fatty acids that can influence your hunger and satiety hormones, further aiding in weight loss. If you want to learn more about the role of fiber in gut health and weight loss, check out the book, Fiber Fueled by gastroenterologist Dr. Will Bulsiewicz.

Are lentils healthy?

Yes, they are very nutritious—high in fiber, protein, iron, potassium, Vitamin B6, and other micronutrients.

What are the calories in lentil soup?

This lentil soup is low in calories because there's no added oil, and it's low in fat. I generous bowl of this lentil soup has less than 300 calories. It's very satisfying!

What do I do with the leftovers?

Store the leftover soup in an airtight container in the refrigerator for up to four days. If you don't plan to eat it within a few days, this soup freezes well. This soup makes a great meal prep idea. Just portion out and store in the freezer for up to four months. To reheat from frozen, either thaw in the refrigerator and reheat in a pot. Alternatively, microwave at a low (defrost) setting for about 4 minutes. Stir the soup and then return it to the microwave for reheating at full power for 2 to 3 minutes or until warmed through.

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

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top view of lentil soup in a white bowl with spoon on the side

Amazing Lentil Soup (Vegan, Gluten-Free, Oil-Free)


★★★★★

5 from 2 reviews

  • Author: Gigi & Sersie
  • Total Time: 55 minutes
  • Yield: 4 1x
  • Diet: Vegan
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Description

This Amazing Lentil Soup will become one of your go-to favorite recipes for lunch or dinner. Enjoy it with a baked sweet potato or side salad, and you're all set! This delicious and healthy soup is vegan, oil-free, gluten-free, soy-free, nut-free, and low-fat. It's also great for meal prep.


Ingredients

Scale
  • 1 medium onion, chopped
  • 2 medium carrots, chopped
  • 4 garlic cloves, minced
  • 2 tsp ground cumin
  • 1 tsp curry powder
  • 1 tsp ground coriander
  • ½ tsp dried thyme
  • ½ tsp crushed red pepper for heat
  • 1 Tbsp coconut aminos
  • 1 28-ounce can diced tomatoes (recommend fire-roasted and their juices)
  • 1 cup dried brown lentils, rinsed
  • 4 cups low-sodium vegetable broth
  • 1 cup water
  • 2 cups finely chopped fresh collard greens or kale (or both), with tough ribs removed
  • 1 Tbsp lemon juice
  • Salt and pepper to taste
  • Garnish with a small pinch of lemon zest

Instructions

Stovetop Instructions

  • Heat a large pot over medium heat. Dry-sauté onions for 4–5 minutes, adding a dash of water if they stick to the pan. 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.
  • Add the lentils, broth, and *water into the pot, and increase heat to medium-high. Bring soup to a boil, then reduce heat and let simmer covered for 25 to 30 minutes until lentils are tender. *For a thicker stew, omit the water. 
  • 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 dish cloth on 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.  
  • Bring the soup back to a gentle boil, add 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. Turn off the heat, stir in lemon juice, garnish with a tiny pinch of lemon zest, and serve.

Instant Pot Instructions

  • 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.
  • 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). *Note: For a thicker stew, omit the water.
  • 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 dish cloth on 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.  
  • Add the finely chopped kale, stir, and allow it to wilt. Just before serving, add fresh lemon juice and lemon zest. Enjoy!

To freeze soup for later, allow soup to cool to room temperature. Transfer into portion-sized meal prep containers and freeze for up to 4 months. 

Notes

EQUIPMENT / SUPPLIES

  1. Knife
  2. Cutting board
  3. Measuring cup
  4. Measuring spoons
  5. Large pot with lid (or Instant Pot)
  6. Cooking spoon
  7. Blender with a vented lid or immersion blender
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Soup
  • Method: Stove
  • Cuisine: Mediterranean

Keywords: lentils, soup, lentil soup calories, healthy lentil soup, curry, tomatoes, carrots, collard greens, kale, lemon, instant pot lentil soup, daniel fast compliant, daniel fast recipes, vegan, lunch, dinner, entree, gluten free, nut free, soy free, oil free, no oil, low fat, healthy vegan recipes

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Reader Interactions

Comments

  1. Ut

    January 16, 2023 at 3:00 am

    I really liked this recipe. It was easy to make. This was my second time making it.

    ★★★★★

    Reply
    • Gigi & Sersie

      January 16, 2023 at 4:26 am

      We're so glad you enjoyed it. There's so much nutrient goodness.

      Reply
  2. DIANE

    March 05, 2023 at 11:49 pm

    First I'd like to state I'm not vegan. I came across this site in the hope I could find recipes that didn't include dairy, meat, chicken, fish or added bad fats. I also needed the dish to tast great. Wow!! This dish was simply Amazing. I've made it 3 times and have incorporated it into my routine. Yummy. Oh did I mention I don't even have to add salt.

    ★★★★★

    Reply
    • Gigi & Sersie

      March 08, 2023 at 11:23 pm

      Yay! Thank you for the feedback, Diane. We're so glad you love it. It's one of our favorite go-to meals.

      Reply

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