Creamy lentil soup is a delicious red lentil soup full of vegetables in a creamy broth. I love this creamy lentil soup recipe because it takes under 20 minutes from the stove to the bowl.
I love soup, and the creamier, the better. And this creamy lentil soup is not only light, but it's also full of veggies! For those who love a recipe with very few ingredients that come together in less than 20 minutes, this creamy lentil soup recipe is for you. Easy one-pot meals are my favorite.
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Red Lentils are perfect for soup. They are rich in fiber, folate, and potassium, making them an excellent choice for the heart and managing blood pressure and cholesterol. They are also a source of energizing iron and vitamin B1, which helps maintain a steady heartbeat.
When compared with green or brown lentils, the only difference is red lentils have a mushy consistency compared to other lentils. For that reason, red lentils are the perfect lentils for a creamy lentil soup recipe.
The Benefits of Eating Lentils
Lentils are often categorized by color, ranging from yellow and red to green, brown, or black.
- Brown: These are the most widely eaten type. They have an earthy flavor, hold their shape well during cooking, and are excellent in stews and soups.
- Puy: These come from the French region Le Puy. They’re similar in color but about one-third of the size of green lentils and have a peppery taste.
- Green: These can vary in size and are usually a less expensive substitute in recipes that call for Puy lentils.
- Yellow and Red: These lentils are split and cook quickly. They’re great for making dal and have a sweet and nutty flavor.
- Beluga: These are tiny black lentils that look almost like caviar. They make an excellent base for warm salads.
Though different types of lentils may vary slightly in their nutrient content, 1 cup (198 grams) of cooked lentils generally provides the following:
- Calories: 230
- Carbs: 39.9 grams
- Protein: 17.9 grams
- Fat: 0.8 grams
- Fiber: 15.6 grams
- Thiamine: 28% of the DV
- Niacin: 13% of the DV
- Vitamin B6: 21% of the DV
- Folate: 90% of the DV
- Pantothenic acid: 25% of the DV
- Iron: 37% of the DV
- Magnesium: 17% of the DV
- Phosphorus: 28% of the DV
- Potassium: 16% of the DV
- Zinc: 23% of the DV
- Copper: 55% of the DV
- Manganese: 43% of the DV
Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Eating lentils can increase your stool weight and improve your overall gut function.
Creamy Lentil Soup Ingredients
- White Onion: These onions are slightly sweeter, and a bit milder in taste than yellow onions.
- Garlic: I prefer fresh garlic cloves whenever possible for the best flavor.
- Celery: Celery creates an aromatic foundation for many Western soups and sauces. Celery's natural saltiness and slight bitterness add depth of flavor to mirepoix. Some people even include celery root in the mix to add to the intensity and earthiness of the dish.
- Carrots: Carrots have a fair amount of natural sugar and can make soup or gravy sweet if you use too many.
- Red Lentils: Red lentils are the fastest cooking, and they dissolve as they cook and make for a smooth soup. Others, such as green and brown lentils, hold their shape and make a soup with more texture.
- Vegetable Broth: I buy organic vegetable broth in bulk at Costco because I often use it. I recommend using the low-sodium vegetable broth for those who are careful with sodium intake.
- Coriander: Coriander bears a unique, lemon-like taste and is popular in Asian and Mexican kitchens. The taste is sweet but savory.
- Cumin: Cumin is rich and hearty, earthy and warm, with an edge of citrus, Cumin adds instant depth to any dish. Use ground Cumin rather than whole Cumin seed in recipes where you want the flavor to disperse evenly throughout.
- Salt: A little salt enhances the flavors in the creamy lentil soup recipe.
- Lemon +Zest: Lemons brighten up and balance the salty, rich flavors of the dish and make all of the ingredients come into line. Like a vinaigrette on a salad, the veggie burger pickle and a squeeze of lemon give creamy lentil soup a game-changing brightness.
- Red Lentils: Red lentils are perfect for soups because they soften easier and create naturally creamy soup.
- Unsweetened, Unflavored Plant Milk: I used oat milk because it's naturally creamy.
- Parsley or Cilantro: Garnish with parsley or cilantro for an added herbal taste.
Creamy Lentil Soup Ingredient Substitutions
- Yellow onions substitute white onion in recipes.
- Since many home cooks don't want to deal with peeling and chopping fresh garlic, garlic powder is an ideal substitute. One clove of garlic equals about ⅛th of a teaspoon of garlic powder.
- Fennel is sometimes used instead of celery in soups because it's crunchy. However, fennel does have a licorice taste, so if you aren't a licorice fan, skip the fennel.
- If you don't have carrots, parsnips are an excellent substitute for carrots in recipes.
- The best substitute for red lentils is yellow (moong dal), which will take a little longer to cook. You can also use green lentils, but they don't turn "mushy" and hold their shape better.
- Instead of using vegetable broth, I suggest using Yondu mixed with water. Or use water!
- Substitute cumin and masala curry powder or garam masala.
- Paprika is a substitute for cumin.
- Try bottled lemon juice if you don't have fresh lemon juice. Add a teaspoon of lemon juice to compensate for the lemon zest.
- Use yellow lentils or green lentils. Yellow lentils are the closest to red lentils. Green lentils stay a little more firm in soups.
- Any unsweetened, unflavored plant milk works for this soup.
- Choose your favorite fresh herb as a garnish.
How to Make Creamy Lentil Soup
First, to cut on prep time, I suggest using a very inexpensive vegetable chopper. It's my favorite kitchen appliance and cleans up well.
Begin by sauteing the garlic, onion, carrots, and celery in a soup pot. This combination of vegetables is often called a mirepoix.
The French flavor base, mirepoix, combine onion, carrot, and celery, generally cut to the same size. It's used in a ratio that's 2 parts onion to 1 part celery and carrot. Mirepoix is the start of many French dishes.
Then, add the uncooked red lentils, seasonings, and vegetable broth. Bring to a simmer and cook for 10 minutes. Yep, it only takes 10 minutes!
Next, add the plant milk, lemon juice, and zest. Stir, and serve. I like to add a little parsley on top for color and freshness.
Serving Suggestions
This creamy red lentil soup can be eaten as an entree or a side dish. I suggest serving it with a large green salad and some crusty bread or crackers. Or, if you're in a soup and sandwich mood, try a vegan BLT.
Recipe FAQs
Red lentils work best for this soup, as they cook quickly but not too quickly and break down a bit in the broth, adding to the soup's creamy texture.
Lentils are nutritious, rich in minerals and protein, low in fat, and high in fiber (digestive health). They are a terrific vegetarian source of protein, with 25% of the calories in lentils attributable to protein.
Lentils don't need to soak as beans do (though you need to sort and rinse them before cooking). Different types of lentils cook for different amounts of time. For example, red lentils are the fastest cooking, dissolving as they cook and making for a smooth soup.
Tips
- Creamy red lentil soup doesn't need to be blended. Red lentils cook quickly and breakdown into the cooked soup, creating a creamy soup.
- When cooking with lentils, I suggest rinsing them and removing stones and debris, sometimes in bags of dried lentils.
- I suggest using a vegetable chopper to cut vegetables the same size for quick and easy chopping.
- Creamy lentil soup freezes well for up to 3 months. I use Souper Cubes for freezing soups, sauces, and stews.
- If you use fresh lemon juice as much as I do, buy lemons in season and juice them. Then, freeze them in ice cube trays or Souper Cubes and have fresh lemon juice all year.
- To reheat frozen soup, allow it to thaw overnight in the refrigerator and reheat in a pan on the stove, or in the microwave using the reheat setting.
- If you like a little spice in your lentil soup, sprinkle with dried red pepper flakes.
- For an added creamy component, add some vegan sour cream on top.
If you love delicious quick, easy recipes, try this creamy lentil soup! It takes under 20 minutes from start to finish!
Suggested Vegan Soup Recipes
If you love this creamy lentil soup recipe, give us a 5-star review and comment below. We would love to hear from you!
📖 Recipe
Creamy Lentil Soup
Ingredients
- 1 small white onion, diced ½ cup
- 2 stalks celery, diced ½ cup
- 4 carrots, diced 1 1 /2 cups
- 4 cloves garlic, minced
- 2 teaspoons coriander
- 2 teaspoons cumin
- 4 cups low-sodium vegetable broth
- 1 cup red lentils, rinsed and picked over
- 1 ⅔ cup unsweetened, unflavored plant milk I used oat milk
- 1 lemon juiced and zested
- 1 teaspoon sea salt
- ¼ cup cilantro or parsley, chopped finely
Instructions
- In a large soup pot over medium-high heat, saute the garlic and onion until the onion is translucent.
- Add celery and carrots and cook a few more minutes.
- Add the vegetable broth and bring to a simmer.
- Now, add the red lentils, coriander, and cumin. Cook for 10 minutes.
- Stir in the plant milk, lemon zest and juice, and salt.
- Once simmering, remove from the heat and serve with parsley or cilantro garnish.
Notes
- Creamy red lentil soup doesn't need to be blended. Red lentils cook quickly and breakdown into the cooked soup, creating a creamy soup.
- When cooking with lentils, I suggest rinsing them and removing stones and debris, sometimes in bags of dried lentils.
- I suggest using a vegetable chopper to cut vegetables the same size for quick and easy chopping.
- Creamy lentil soup freezes well for up to 3 months. I use Souper Cubes for freezing soups, sauces, and stews.
- If you use fresh lemon juice as much as I do, buy lemons in season and juice them. Then, freeze them in ice cube trays or Souper Cubes and have fresh lemon juice all year.
- To reheat frozen soup, allow it to thaw overnight in the refrigerator and reheat in a pan on the stove, or in the microwave using the reheat setting.
- If you like a little spice in your lentil soup, sprinkle with dried red pepper flakes.
- For an added creamy component, add some vegan sour cream on top.
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Rebecca Orana
I luv this lentil soup! Ingredients are healthy, simple & easy to prepare. I would fill up my big salad master rice cooker using almost double the listed ingredients to last for the whole week. This is now fav vegan soup 🤗 More power to you Kathy!
Kathy Carmichael
Hi Rebecca, Yay! I'm happy to like the lentil soup. You can also freeze it! I like Souper Cubes or you can even use red solo cups for single servings. Thank you for your feedback.