3 Gluten-Free, Vegan Lentil Soup Recipes You Will Love

By Mali Anderson in Healthy Feeling

Lentils are a healthy ingredient used all over the world—which makes sense, as Food & Nutrition explains that they are high in protein and fiber. They're also rich in folate, iron, potassium, and magnesium. And if you're wondering, "Are lentils gluten-free?"—the answer is yes! Beans, peas, and lentils are all naturally gluten-free.

These little legumes are a wallet-friendly, versatile grocery item. When you're cooking with dry lentils, be sure to rinse them in cold water and pick them over to ensure no stones or shriveled lentils make their way into your recipe. Here are three vegan lentil soup recipes you can try.

Vegan Red Lentils for Soup.

Satisfying Red Lentil Soup

For this hearty dish, grab these ingredients:

  • 3 tbsp. olive oil
  • 1 onion, chopped
  • 1–4 garlic cloves, minced
  • 1 carrot, chopped
  • 1 tsp. cumin
  • 6 cups vegetable broth, water, or a combination of the two
  • 1 cup red lentils
  • 1 cup tomatoes, chopped, or tomato sauce (optional)

Heat the olive oil in a soup pot and add the chopped onion, garlic, and carrot. Sauté until the onion is translucent. Stir in the cumin and add broth (or water) and lentils. Simmer for 20 to 40 minutes, until the lentils are soft. Then, if you have them handy, add a cup of chopped tomatoes or tomato sauce. I like to give my red lentil soup a quick mix with an immersion blender and then serve each bowl with a lemon wedge.

Hearty Lentil Chili with Black Beans

Get your chili on with these items:

  • 3 tbsp. olive oil
  • 1 onion, chopped
  • 1 red pepper, chopped
  • 1 sweet potato, peeled and chopped
  • 4 garlic cloves, minced
  • 2 tbsp. chili seasoning
  • 6 cups vegetable broth, water, or a combination of the two
  • 2 cups lentils
  • 1 can tomatoes, diced
  • 1 can black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 tbsp. maple syrup

In a soup pot with heated olive oil, add your onion and cook for a minute or two. Next, toss in your red pepper, garlic, and sweet potato. Cook for a few more minutes, then add your chili seasoning. Budget Bytes has a great homemade seasoning recipe, or you can simply add whatever you have on hand—such as chili powder, cumin, garlic powder, and salt. Add your broth or water, lentils, and tomatoes. Bring the soup to a boil, then reduce it to a simmer. After 30 minutes, stir in the drained and rinsed beans, corn, and maple syrup. Simmer for another 15 minutes, then your chili will be ready.

Vegetables for Lentil Soup

Curried Lentil Potato Soup

Here's what you'll need for this delicious soup:

  • 1 onion, chopped
  • 3 tbsp. olive oil
  • A few potatoes, peeled and diced
  • 2 cups green lentils
  • 1–3 tsp. curry powder
  • 6 cups vegetable broth, water, or a combination of the two

In a large pot, sauté the onion in olive oil. Cook until translucent, then add diced potatoes, lentils, curry powder, and either broth or water. Bring this mixture to a boil, then reduce it to a simmer. Let your soup cook for about half an hour or the until lentils and potatoes are tender, then serve.

Vegan lentil soup is easy to make and hard to resist. Make a batch for your family on a rainy spring day or a cool fall evening. Then, sit back and enjoy each satisfying spoonful.

Do you have a favorite vegan soup recipe? Let us know on Twitter!

Image Source: Mali Anderson | Mali Anderson | Mali Anderson

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Why It's Good

Vegan lentil soup is easy to make, healthy, and hard to resist. Plus, you can adjust the spices and vegetables to your preferences, and to what you have available in your kitchen! Try all three recipes, pick your favorite, and make it your own.