Lentil Vegetable Soup
There’s nothing quite like a warm bowl of soup to nourish your body and comfort your soul. This Hearty Lentil Vegetable Soup is packed with plant-based protein, fiber-rich lentils, colorful vegetables, and a perfectly seasoned broth. It’s cozy, wholesome, and exactly what you need when you’re craving a nutrient-dense meal that’s both satisfying and simple to make.
Why you’ll love this recipe:
- Plant-based protein: Lentils are rich in protein and fiber, keeping you full and satisfied for hours.
- Veggie-packed goodness: Loaded with carrots, sweet potatoes, onions, tomatoes, and spinach for vibrant color and essential nutrients.
- Meal prep-perfect: Tastes even better the next day from the fridge, making it ideal for leftovers and easy lunches. It also freezes beautifully.
- Budget-friendly: Lentils are affordable, shelf-stable, and a great way to feed a crowd.
As a nutritionist, I love creating recipes that check all the boxes: delicious, nutritious, budget-friendly, and easy to prepare. This soup is one of my go-to recipes, especially during cooler months. I remember making a big batch on a chilly Sunday, and the aroma of simmering spices—cumin, coriander, and thyme—filled my kitchen, creating the ultimate cozy vibe. The flavors deepen overnight, making it even more delicious the next day.
The lentils and sweet potatoes deliver a double dose of soluble fiber, which helps support heart health by lowering cholesterol, steadying blood sugar levels, and stabilizing appetite and mood. The seasonings add depth, while the contrast of the naturally sweet spuds and the bright, zesty lemon hits the spot with every bite.
The base starts with a flavorful medley of sautéed carrots, sweet potatoes (I leave the skin on for extra fiber!), and onions, enhanced with garlic, tomato paste, and warming spices. Brown lentils and diced tomatoes simmer together in a savory broth, creating a rich, satisfying texture. Once the soup has simmered, I use an immersion blender to puree about half of it—I love the creamy consistency while still enjoying chunks of veggies. You can achieve the same effect with a standard blender, or you may decide to fully puree it for an ultra-creamy soup. On the other hand, if you prefer it all chunky, simply skip the blending step altogether and you’ll be left with a hearty, rustic feel. There are no wrong turns!
If you love this Hearty Lentil Vegetable Soup, you’ll definitely want to try more of my plant-powered meals featuring lentils. My Superfood Lentil Veggie Stew is a thick, action-packed dish with spinach and mushrooms—perfect for supporting your immune system while keeping you full.
If you’re craving a fun, nostalgic, and protein-rich twist on a classic, my Lentil Sloppy Joes deliver smoky flavors in a satisfying, meatless meal that’s perfect for weeknights.
And for a cozy, Italian-inspired option, my Lentil Mushroom Bolognese combines earthy mushrooms and savory lentils in a rich tomato sauce that pairs beautifully with pasta or spaghetti squash.
Whether you’re in the mood for a comforting bowl, a hearty sandwich, or a flavorful pasta dish, these lentil-packed recipes will keep you going on all cylinders!
Looking for another veggie-packed soup? Try my Superfood Minestrone?
Lentil Vegetable Soup
Ingredients
- 1 tablespoon olive oil
- 1 large carrot, diced (~¾ cup)
- 1 medium sweet potato, diced, skin on* (~2 cups)
- 1 medium yellow onion, diced (~2 cups)
- 3 garlic cloves, minced (or 1 teaspoon garlic powder)
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- ½ teaspoon coriander
- ½ teaspoon dried thyme
- Red pepper flakes, optional (for added heat)
- ¼ teaspoon kosher salt, more to taste
- ¼ teaspoon black pepper, or more to taste
- 4 cups reduced-sodium vegetable broth
- 2 cups water
- 1 (14-ounce) can diced tomatoes
- 1 cup dry brown lentils
- 1 lemon, juiced (~2 tablespoons)
- 2 cups spinach leaves
- 3 tablespoons chopped parsley, optional for garnish
Instructions
- In a large pot or large, deep skillet, add the olive oil and warm over medium-high heat. Add the carrot, sweet potato, and onion and sauté until soft, 5-7 minutes, stirring occasionally.
- Add garlic, tomato paste, spices, salt and pepper. Stir for 1 to 2 minutes over medium-high heat.
- Add the vegetable broth, water, tomatoes, and lentils, bring to a gentle boil. Cover, reduce heat and simmer for 30 minutes, until the lentils have softened.*For thicker soup, simmer uncovered to allow the liquid to slightly reduce.*For a creamier soup, after the soup has simmered, you can take about half the soup out and put it in a blender to puree (be careful, it’ll be very hot), then add it back to the soup and mix it through. Alternatively, use an immersion blender and partially or fully puree the soup in the pot to create your preferred texture.
- Once the soup is done simmering, stir in the lemon juice and add the spinach leaves, allowing the spinach to wilt for just 1 to 2 minutes. Give it a taste; season with salt, pepper, and spice as needed
- Ladle into bowls and garnish with optional parsley or another preferred herb.
This soup delicious! Makes you feel good after eating it. Thank you Joy!
Awww, your note makes me so happy, Lisa! It really is like a comforting bowl of goodness 😉 Thanks for sharing the lovely review!
Absolutely delicious. So filling and nutritious. Good soup for vegetarians full of protein and other nutrients.
The soup freezes well. I did not freeze the soup with the spinach. I add it when I reheat the frozen soup.
I have enjoyed it so much. I gave some to other people and they loved it and wanted the recipe.
Thank you so much for the wonderful recipe
Jackie, this makes me so happy to read—thank you!! I’m thrilled you loved the soup (and that your friends did too!). I’m so grateful you took the time to share this!
Enjoy this healthy recipe
Hi Marie! So glad that you enjoyed this lentil veggie soup! Thanks for sharing your feedback. — Eliza (Team Joy)
A real comforting soup.
Super nutritious. I will definitely make again.
This is the first recipe I tried from Joy’s website. I can’t wait to try another one.
Looking for super nutritious meals and snacks.
Hi Delores! I’m so happy this lentil soup was a hit…and I love that it was your first recipe from my site. Welcome to my cooking party!!
Can you make this in the instapot?
Hi Debbie! Yes! I haven’t made it this way in a while, so these are my best directions from memory. Use the Sauté setting to warm the oil, then cook the carrot, sweet potato, and onion for 5 minutes. Stir in the garlic, tomato paste, spices, salt, and pepper for 1 minute. Pour in the broth and water and scrape up any browned bits from the bottom (this helps prevent a burn warning). Add the lentils, then pour the diced tomatoes on top without stirring. Seal and cook on high pressure for 12 minutes, then let the pressure release naturally for 10 minutes before releasing the rest. Stir in the lemon juice and spinach until wilted. Let me know how it turns out! xx
I made this soup and I love it! So healthy. I did add more cumin and some oregano—just my taste. I also added some quinoa and some additional vegetable broth to up the protein.
Hi Kathleen! Love that you tweaked the seasonings to fit your taste preferences, and adding quinoa is such a smart way to give each bowl a little extra protein and staying power. Thank you for making it and sharing your wonderful review! xx
I would love to see the directions for making this in instapot or even a crockpot. Thank you.
Hi Tiffany! I haven’t made it this way in a while, so these are my best directions from memory….
Instant Pot: Use the Sauté setting to warm the oil, then cook the carrot, sweet potato, and onion for 5 minutes. Stir in the garlic, tomato paste, spices, salt, and pepper for 1 minute. Pour in the broth and water and scrape up any browned bits from the bottom (this helps prevent a burn warning). Add the lentils, then pour the diced tomatoes on top without stirring. Seal and cook on high pressure for 12 minutes, then let the pressure release naturally for 10 minutes before releasing the rest. Stir in the lemon juice and spinach until wilted.
Slow cooker: For the most flavor, sauté the vegetables, garlic, tomato paste, and spices on the stove first (or just add everything raw if you’re short on time… I’ve done that). Add everything except the lemon juice, spinach, and parsley to the slow cooker. Cook on low for 5 to 7 hours or high for 3 to 4 hours, and start checking at the earlier time since slow cookers vary. The soup is ready once the lentils are tender. Stir in the lemon juice and spinach until wilted.
If you give either one a try, let me know how it turns out! Fingers crossed!! xx
Thank you so much for the quick reply! I will try this soon and comment again! Love your recipes!