Hearty Lentil Soup (vegan & gluten free)

Gluten-Free, Recipes, Soups, Vegan

Easy hearty, healthy lentil soup, packed with fibre, vegan, gluten free and ready in under 1 hour! Dietitian approved and the whole family will love it!

There is something so satisfying about a pot of soup, full of vegetables, simmering on the stove. Lentils are packed with fibre and protein, making this a perfect vegetarian dish to add to your repertoire of quick healthy meals.

I love cooking with lentils for a number of reasons.  From a nutrition perspective, I always recommend having a source of protein at each meal, and lentils totally fit the bill.  Lentils have, per cup: 18 grams of plant protein, 16 grams of fibre, around 20% of your daily potassium needs and a solid dose of iron, vitamin B6 and magnesium.  They also cook really quickly from dry AND are so inexpensive!

Easy hearty, healthy lentil soup, packed with fibre, vegan, gluten free and ready in under 1 hour! Dietitian approved and the whole family will love it!

Lentils are really a dream food from every angle.  It’s a shame that a lot of the diets today exclude beans and lentils given the fact that they are such a nutrition powerhouse, and so much better for your body and the planet as a protein source vs animal sources.  Of course, there are exceptions for those who truly can’t tolerate them (ie: low FODMAP diet).  If in doubt chat with a registered dietitian who can help you find the best diet for you!

Here is my take on lentil soup that I adapted from Alton Brown’s recipe years ago.  If you haven’t made your own soup before this is a perfect one to get your feet wet!  You’ll see how absolutely easy it is to make your own soup to pack for a healthy and inexpensive lunch or a light dinner paired with a green salad (try my go-to vinaigrette salad dressing that can make any green salad taste amazing!).  Or if you’re looking for a full recipe that you can prepare ahead, try this Harvest Apple Quinoa Salad or my Kitchen Sink Salad.  If you’re feeling extra ambitious why not whip up a batch of Veggie Muffins to really wow your crowd (they freeze so well!) – here is the link to my vegan version of the Veggie Muffins!  Can you hear your body saying thank you yet?

Happy cooking my friends!

xo

Tori

Easy hearty, healthy lentil soup, packed with fibre, vegan, gluten free and ready in under 1 hour! Dietitian approved and the whole family will love it!
5 from 5 votes
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Hearty Lentil Soup (gluten free & vegan)

This healthy and fibre-filled lentil soup is so easy to make and is super satisfying to make during those chilly winter months.  Serve with rustic crusty whole grain bread (gluten free if needed) for a warming nourishing meal.

Course Soup
Cuisine American
Keyword lentil
Prep Time 10 minutes
Cook Time 45 minutes
Soaking time 1 hour 30 minutes
Total Time 55 minutes
Servings 8
Author Fraîche Nutrition

Ingredients

  • 1 1/2 cups dry green lentils
  • 1 tablespoon extra virgin olive oil
  • 1 small onion, finely diced
  • 2 garlic cloves, crushed
  • 3/4 cup peeled carrots, diced
  • 3/4 cup celery, diced
  • 3 medium tomatoes, roughly chopped
  • 3/4 teaspoon ground coriander
  • 3/4 teaspoon ground cumin
  • 1 bay leaf
  • 2 litres of vegetable or chicken stock (to make it vegan use vegetable stock)
  • Salt & pepper to taste

Instructions

  1. Rinse and soak the lentils in water, at least 3 hours or overnight if possible.

  2. In a large heavy pot, heat the olive oil over medium heat.  Add the onion, and cook until the onion is soft and translucent, about 4 minutes, stirring occasionally   Add the garlic, carrots and celery, and cook for about 4-5 minutes, until the vegetables soften, stirring occasionally  Add the tomatoes and cook for an additional 3-4 minutes, until the tomatoes start to break down.

  3. Drain the lentils.  Add the spices, lentils and stock, and simmer for approximately 45 minutes, until the lentils are soft. Do not over cook this soup as the lentils will disintegrate! Add salt and pepper to your taste and enjoy!

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25 Comments on “Hearty Lentil Soup (vegan & gluten free)”

  1. Ryan

    Another DELICIOUS soup! My husband (not normally a soup kind of guy) went back for seconds, and thirds….
    PS can we get a recipe for the salmon you posted on Instagram?

    1. fraichenutrition

      Hi Mona! I will absolutely post a fantastic recipe for salmon- I ordered this one at a sweet little restaurant in Nelson BC:). Sorry for the delay in responding and thank you so much for the follow and nice comments!

  2. Pingback: 5 Tips To Stay On Track This Fall - Jillian Harris

  3. Kelly

    How much water do you let the lentils soak in? I have never experimented with them before. Can’t wait to try the soup.

  4. kirsten

    Making this for dinner tonight:) Just made your lemon muffins as well– so delicate, light and delicious….

  5. Abbey

    This recipe was so delicious! Everyone went back for seconds…including my two toddlers! I will definitely be making it again. Thank you!

  6. Pam

    Could you substitute the green lentils for red? I know they have different consistencies…. wondering if you have tried. Thanks!

    1. Tori Wesszer

      Such a great question – I didn’t measure it, but that would be good to do in the future. I just spooned it into bowls and that helped me determine the servings.

  7. Melanie


    It’s been a while since I’ve made a green lentil soup and this was so easy and delicious! Like other reviews, I couldn’t stop eating it and neither could my toddler. (I did add a bit of spinach and red chilis but the soup was great with or without).

  8. Mandy


    So yummy.. My husband and I love it! Will make it again for sure! I’ve tried 4 of your recipes this week and we loved them all! Can’t wait for your cookbook to come out!

  9. Victoria Farrell


    3rd time making this now, my lentils are currently soaking and I cant wait for dinner!

    Its great after freezing as well, I always store some in the freezer and haul it out on busy days!
    Love, love, love!

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