Lentil soup is the perfect vegetarian meal to cozy up with for fall and winter. It’s hearty, healthy, and wonderfully filling thanks to its plant-based protein. And while there are many variations of lentil soup, this simple and vibrant Mediterranean version is extra special.
Why This Is My Favorite Lentil Soup Recipe
When it comes to this lentil soup, remember—simple doesn’t mean boring. Oh no, this recipe is far from that! It’s packed with flavor and depth, just like my vegetable soup and classic chicken soup. Sweet, slow-cooked vegetables, smoky fire-roasted tomatoes, plenty of herbs, and warming spices all come together in a savory broth to create the best tasting Mediterranean lentil soup. But here’s what else I love about it:
- Lentils are a powerhouse ingredient. I’ve talked about this before when I showed you how to cook lentils (that don’t end up mushy). Lentils are a staple in vegan and vegetarian meals because they’re high in fiber, carbohydrates, and most importantly, protein. That makes this soup not just an appetizer, but a hearty, satiating, complete meal.
- It’s also a simple, budget-friendly option. With pantry staples like lentils, canned tomatoes, and dried herbs as the stars, this recipe uses affordable, everyday ingredients that won’t break the bank.
- It’s perfect for meal prep. I make this recipe often, just to ensure I have leftovers frozen in the freezer. It’s one of my favorite quick-reheat recipes for when I’m in a pinch.
Lentil Soup Ingredients
- Lentils: Green or brown lentils work best in this soup as they hold their shape better than red lentils.
- Mirepoix Vegetables: Chopped celery, carrots, onions, and garlic provide a delicious foundation for this lentil soup.
- Roasted Tomatoes: I’m a big fan of using fire-roasted tomatoes to elevate this recipe while adding a hint of smokiness. If you have trouble finding fire-roasted tomatoes, you can always use regular diced tomatoes.
- Tomato Paste: This simple ingredient definitely intensifies the body of the soup, so I don’t recommend leaving it off. And any leftover tomato paste can be used in my chili recipe or beef stew.
- Leafy Greens: I’m using fresh kale in this recipe to amp up the antioxidants, vitamins, and nutrients. But feel free to add another leafy green like baby spinach.
- Herbs: A simple blend of dried oregano, basil, cumin, and thyme highlights those delicious Mediterranean flavors.
Find the printable recipe with measurements below.
Which Lentils To Use
Green or brown lentils are the best choice for this soup. They have a mild, earthy flavor and soften slightly when cooked, but still hold their shape. Red lentils, on the other hand, break down the fastest and become mushy. French lentils (also called Lentilles du Puy) are great for tossing into a lentil salad due to their firm texture, but they require more cooking time in soups.
How To Make The Best Lentil Soup Recipe
Cook the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until they’re softened.
Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt, and pepper. Stir and toast the spices for 1 to 2 minutes.
Add the remaining ingredients and simmer. Add the lentils, diced tomatoes, and broth. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
Blend the soup. Use an immersion blender to spot-blend for a few seconds. This will break up the chunkiness and give the soup a slightly creamier base. If you don’t have an immersion blender, you could transfer 2 to 3 cups to a regular blender, blend that up, and add it back to the pot.
Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste test the soup, and add extra lemon juice, salt, or pepper before serving.
Cooking Tips
- Garnish your soup with fresh herbs and crispy toppings like crispy shallots or bacon bits (if you’re not vegan). You could even drizzle coconut cream or sprinkle freshly grated parmesan on top for a touch of creaminess.
- Add other ingredients to this soup such as sliced mushrooms, diced potatoes, sweet potatoes, or zucchini. This is a great opportunity to use up any leftover vegetables in your fridge!
- Make it meaty by adding shredded chicken, ground turkey, or ground sausage. Any of these additions would be delicious and add some heft.
- Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!
Storage Tips
- To Store: This will stay good in the fridge for 4 to 5 days in an airtight container.
- To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.
- For Reheating: If you’re reheating a single serving, pop it in the microwave for a few minutes until warm. If you’re reheating an entire batch, it’s easier to add it back to a pot and warm it up on the stovetop.
More Fall Soup Recipes
- Cabbage Soup: A great option for a healthy and simple meal.
- Butternut Squash Soup: A must-make for squash season.
- Carrot Ginger Soup: Such a healing and nourishing soup!
- Sweet Potato Soup: A delicious way to enjoy sweet potatoes.
- Tomato Soup: This is for all my tomato lovers.
- Or enjoy these other comforting soup recipes or Mediterranean recipes! And if you want a different lentil soup to try, I’ve got a delicious lemony lentil soup in my Healthy Meal Prep cookbook.
If you make this lentil soup recipe, I’d love to know how it turned out in the comment box below! Your review will help other readers in the community. And if you’re hungry for more healthy food inspiration (and exclusive content), join my free newsletter.
Description
Video
Equipment
- Immersion Blender This is my favorite immersion blender and it's super powerful!
- Dutch Oven A solid cast iron pot is an essential for soups and stews.
Ingredients
- ¼ cup extra virgin olive oil
- 1 medium yellow onion, small diced
- 2 medium carrots, small diced
- 2 celery ribs, small diced
- 2 tablespoons tomato paste
- 3 to 4 cloves of garlic, minced
- 2 teaspoons cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- kosher salt and freshly ground black pepper, to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 cup green or brown lentils
- 3 leaves kale, stemmed and sliced
- 1 lemon, juiced (about 3 tablespoons juice)
Instructions
- Saute the vegetables. Heat the oil in a large pot over medium heat. Add the onion, celery, and carrots and stir for 4 to 5 minutes, until the onion becomes translucent.
- Infuse with flavor. Add the tomato paste, minced garlic, dried spices, salt and pepper. Stir and toast the spices for 1 to 2 minutes.
- Simmer. Add the diced tomatoes, broth, and lentils and stir together. Bring to a boil, then reduce the heat to low, partially cover with a lid, and simmer for 25 to 30 minutes.
- Blend. You can keep the soup chunky, or use an immersion blender to create a more creamy texture, by spot blending for just a few seconds.
- Finish with flavor. Stir in the kale and lemon juice, and simmer for an additional minute or two to soften the kale. Taste the soup, and add any additional lemon juice, salt, or pepper before serving.
Lisa’s Tips
- Each serving is around 2 cups.
- A little tip if you don’t want to open another broth container. You can add 4 cups of broth and 2 cups of water to this recipe because vegetable broth usually comes in 32-ounce containers (4 cups). That way you don’t have a half-used container of broth.
- As the soup sits, the lentils may soak up some of the liquid and thicken up the soup. You can always add more broth or water to thin it out.
- You can substitute 3 teaspoons of Italian seasoning for the oregano, basil, and thyme.
- Make it in a Crockpot by adding everything to the slow cooker (besides the kale and lemon juice) and cook on high for 5 to 6 hours or low for 7 to 8 hours. Then, pour about 2 to 3 cups into a blender, pulse gently until semi-smooth, and pour back into the slow cooker. Stir in the kale and lemon juice, and it’s ready!
- To Store: This will stay good in the fridge for up to 5 days in an airtight container.
- To Freeze: Store this in a freezer-safe container or pour it into a silicone freezing tray for pre-made servings. It will last for up to 3 months in the freezer.
Nutrition
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
Recipe originally posted November 2020, but updated to include new photos and information for your benefit!
I’m far from a chef… can just about boil eggs- so far have made the chia seed pudding and today I made this soup and it came out great! Not a challenging process and it tastes delicious! Thank you!
Wonderful! Glad I can make the process of each recipe simple and easy to do :)
Making this soup now, it looks delicious 🥣
Hope you enjoy this one Angela!
Just made this for our First Official Snow Day! Perfect, comforting and nutritious. Thanks for another great recipe!
Yay! Happy to hear this recipe was a success Melissa :)
This really is the best lentil soup! It seemed to taste even better two days later when we had it for lunch. The lemon is key and the kale ended up being my favorite texture out of all of the veggies. This is the perfect soup to make at this time of year! :)
Wonderful! Glad you enjoyed this lentil soup recipe Maribel :)
I cooked this last night with a few substitutions/additions: I used celery seeds instead of celery; I added oyster mushrooms, and a bit of adobe seasoning. All I can say is “YUM!”, I’m in love. This soup will become a staple in my home. Thank you!
Yum! Love your variation on this. Happy to hear this has become a staple now :)
Great recipe, except I find when I add salt before cooking the lentils, the lentils end up being too hard to enjoy. I seasoned with salt and pepper after cooking for 25 minutes, right before adding the kale and lemon.
Hearty and delicious! No fire roasted tomatoes? Sub a tsp of smoked paprika. I did! For extra texture and umph add a cup of quinoa.
Made this on the spur of the moment at 9:30pm because I had nothing made for the next day’s lunch. Quick and easy! Yum!
Glad this recipe turned out to be a success Lorraine!
Thank you so much Lisa. This truly is the VERY BEST Lentil Soup!!
Wonderful! Happy to hear you love this lentil soup Marcia :)
Loved this soup! Blending some of the soup is key as you get a nice creamy texture. My two year old gobbled it up. I will definitely make again.
So glad you enjoyed this lentil soup recipe Laura!
Just a question: Is there a reason black lentil wouldn’t work in this soup. It’s what I have on hand and really don’t want to have to buy more. Thanks!
Hi Heather – you can use black lentils. They just require more time to cook, about 5-10 minutes longer usually.
So this recipe just didn’t do it for me. I eat a lot of middle eastern foods and they are typically so flavorful with all the spices used. This soup, while full of great ingredients and spices, tasted a little bland to me. It’s gotten rave reviews from others, so it could just be my palate.
Hi Becky – thanks for making it! It’s definitely not a spicy soup, just full of veggie flavor. Did you make sure to use fire roasted tomatoes? That really makes a big difference. But I’m sure I’ll do another version of a spicier lentil soup in the future, stay tuned!
Loved this soup!! So great for those cold winter nights and you want something comforting. I did not have Kale so I added fresh baby spinach to it and it was super delicious. Thank you for making a vegan recipe.
Hi Susan – I’m so happy you loved this lentil soup! Baby spinach is a perfect substitute for the kale as well, I do that often myself. Enjoy!
This soup was fantastic! I really wasn’t expecting so much flavor from such simple ingredients. I loved the acid kick the lemon gives it at the end. The kale makes it so healthy.
It’s time to cook more of your recipes. Thank you!
Can’t wait to see what you make next Dave! Glad you enjoyed this soup.
Delicious flavor but my lentils are too chewy. Cooked it long enough. Any other reason they might be chewy?
Thanks
Hi Donna – chewy lentils are usually undercooked, whereas overcooked lentils turn mushy. Maybe the variety of lentils you used required a little bit more cook time?
OK. I was skeptical. Not of Lisa’s recipe, but more of my ability to actually make AND have the type of reaction that so many of you have indicated per the comments. And this is indeed the VERY BEST LENTIL SOUP ever.
I used a 28 oz can of Cento crushed tomatoes (did not have fire roasted on hand), and everything else was sourced by my Imperfect Foods box. Also added a 1/2 tbsp of jalapeno salt to add a subtle kick. The addition of lemon adds the perfect amount of brightness. Took half the soup and blended it in on medium high in the Vitamix, which resulted in the exact texture I was aiming for – creamy with a little chunk.
All to say that this is yet another recipe worth the river of tears from onion cutting and mostly definitely will be making this again! Thanks Lisa!
So thrilled to hear you loved this recipe Kristen! I’m glad the steps were easy to follow along to and that the results came out perfectly.
Fabulous recipe! I used chard stems and leaves instead of celery and kale and still amazing. I used some super thick leftovers to make a shakshuka which might have been even better than the soup.
Chard works great in this recipe as well! Happy to hear you loved it. And wow! Love the idea of making a shakshuka with the remaining bits :)
Hi Lisa, I’m curious to know what size Le Creuset Pot were you using to hold this soup? Can’t wait to make this tomorrow. Thanks. Karen
Hi Karen – this is a 5.5 QT pot :)
This recipe is fabulous! Best lentil soup ever. Thank you, Lisa!
Great! I’m so happy you enjoyed the recipe, Alex!
The best ever!
Glad you love this lentil soup Priyanka!
Amazing and perfect for this cold weather in NYC! Thank you for being so specific with the recipe and sharing great ideas!
Of course! Happy to hear I can help break down the steps and information for each recipe :)
This soup was really good and was full of flavor! It was my first time having lentils and I enjoyed them. It was a good day having soup after getting 10 inches of snow. ❄️
Wonderful! This soup really is the best for the upcoming winter days :)
Another absolutely delicious recipe! Thank You!!
So glad you loved this recipe Dee :)
I made this soup tonight and it hit the spot and was so flavorful! I love the combination of spices and fire roasted tomatoes are my new favorite ingredient! The only thing I will do differently next time is use a smaller lemon or use just half of a large lemon. It was slightly over powering. I decided not to use the immersion blender because I like my soups a little chunky and it turned out to be the perfect consistency for me. Thanks for another wonderful recipe Lisa!
You can always adjust the lemon to your liking :) Glad this was a hit!
Hello, I’m just wondering why the calories are so high for such a healthy recipe, I calculated the WW points and it comes to 13:(
I guess I can cut down on the olive oil or even just try using an olive oil spray instead. Thank you for this recipe!
Anna
Hi Anna – most of the calories in this recipe are coming from the lentils, canned tomatoes, and olive oil. You can reduce the olive oil a little bit if you’d like. Enjoy!
Hi Lisa. This is the first time I make one of your recipes. I don’t really do any recipes ever, but was looking for a soup I could have everyday for dinner. I made it tonight and it’s delicious! I’m just wondering if the nutrition info is for one serving? How much is one serving? I use Lifesum to track my meals and I would like to add the soup.
Hi Vanessa- Glad you found a winning soup recipe! Each serving is about 1 1/4 cup.
Best soup ever- title truly accurate- makes a lot and covers us for lunches or dinners for a few meals- on keeper list !
Happy to hear this has made it to your keeper list Caroline!
Delicious, lisa!!
Glad you love this soup recipe Therese!
I made this soup and it is the BEST! I had two bowls. I live alone and made a huge pot. I purchased the silicone soup cubes that Lisa recommended and froze the soup. Now I can have this delicious soup whenever I want (but honestly, I don’t think it will last long!). Thanks Lisa!!
The silicone cubes definitely come in handy! Glad you enjoyed this soup recipe :)
Thank you so much for this great recipe with clear instructions @downshipology. This is so easy to make and I love that it is so hearty. A perfect filling meal in a bowl on these dark evenings.
Love from County Wicklow, Ireland.
#downshiftology
Happy to hear you enjoyed this recipe Geraldine :)
Yes, I have to agree, this is the very best lentil soup. It gets even better after sitting a day or two. Also, I added some sliced chicken and mushroom sausage when I served this as leftovers. Delish!
As always, thank you, Lisa for your great recipes.
Yum! Love the addition of chicken and mushroom sausage :) Sounds delicious!
Great soup recipe, all the family loved it .
Wonderful! Glad everyone loved this one Sally.
You don’t lie do you!?
This is indeed the very best lentil soup. DEEEELISCH! Just made a batch and it is a warm bowl of goodness.
I put half of the soup into my Vitamix blender, pureed it smooth and added it back in to the pot. After adding the kale, I added more water as the consistency was thick.
The taste is … wow. THANK YOU for another winner.
Wonderful! Happy to hear this recipe was a winner Fiona :)
Thanks Lisa! This worked out great. I used 1 tsp oil to lower the fat and added a 1/8 tsp of turmeric.
Wonderful! Glad you loved this one Michelle.
If I don’t have the vitamix immersion blender, any other options?
Hi Cybil – you can transfer a couple of cups to your blender, blend it up, then pour it back in the soup.
Would canned tomatoes work. Don’t have fire roasted tomatoes; trying to use what I have on hand. Thanks.
Hi Lena – yes, canned diced tomatoes work just fine.
I loved this soup. All basics in the pantry and fridge. i put less liquid in for the right consistency. A great winter staple. Quick to make for dinner. leftovers are even better.
This soup definitely makes for the best meal prep and leftovers :)
Make it for lunch!. Just amazing. Thank you so much.
Glad you enjoyed this one Carmen :)
The soup turned out wonderful!! Very tasty and full of flavor. I agree with one of the earlier posts to not add a whole lemon but wrote how many tablespoons – was very lemony, but still still delicious!
You can always adjust the amount of lemon juice you use :)
Such an easy, lovely and healthy soup. It was so delicious! Luckily I have some leftovers for lunch ;-)
This recipe definitely makes for the best leftovers :)
So tasty!! And easy!! I even got to the very end and forgot the lemon juice and kale, and it was still delicious!
Glad you still enjoyed this one without the lemon and kale! Next time, definitely add those in. It makes all the difference :)
I made this soup for dinner tonight, and it was delicious. Everyone loved it! Thanks Lisa.
Wonderful! Glad everyone loved this recipe Irem :)
I made this for dinner tonight and it really hit the spot! It was delicious. Thanks for another great recipe. I may add some sausage next time.
Happy to hear this was a winning recipe!
Absolutely loved this recipe! I will definitely make this one over and over again. Thank you!
I’m thrilled you loved the recipe, Carolyn!
This recipe is so easy and the flavors so good! I love a simple soup recipe at this time of year.
Hi Toni – I’m happy you loved the recipe! We’re definitely in the thick of soup season now. :)
This was really yummy. I added half a chopped chilli pepper for some spice.
Yay, glad you enjoyed this recipe Chantal :)
My Wife made this evening and it turned out awesome! Our weather is cold and this hit the spot this evening. Great recipe, thank you for sharing.
Wonderful! Happy to hear you both enjoyed this recipe Jerry :)
Very good but you might consider changing the “juice of 1 lemon” to “lemon juice to taste”. I love lemon but it was overpowering.
Hi Christina – I’m glad you enjoyed the recipe! Lemon sizes do differ quite a bit, so perhaps yours was larger. I’ll add measurements as well. :)
What a delicious soup recipe! I’ve tended to make lentil soup with more of an Asian flavor, I look forward to trying your version!
This is a delicious variation that’s a bit heavier on spices and herbs :)
Yum! This lentil soup is so flavorful and filling. I love all the vegetables and plant protein. It’s a perfect weeknight soup especially since it’s getting cooler! My family loved it so I will definitely be making it again this week!
Happy to hear the whole family enjoyed this lentil soup!
I love a good soup at this time of year and this definitely sounds like one to try! So hearty and healthy too!
Absolutely! And this one’s pretty easy to make :)
What a warm, comforting and delicious soup! Can’t wait to try it.
Perfect for the upcoming cozy months :)
Lisa, Do you use dry or canned lentils for this recipe?
Hi Andrew – I use dry lentils in this recipe. I’ll clarify that above. :)
Thank you….yes I made it and it was fantastic. So incredibly satisfying on rainy days here on the Canadian west coast.
So glad you enjoyed this recipe Andrew :)
This looks so good. Do you think spinach would work fine vs. kale?
Yes! You can use spinach instead of kale for this :)