This creamy lentil soup is a one-pot, 30-minute Mediterranean recipe thatâs high-protein, high-fiber, and perfect for cozy, nourishing meals.
For more high-protein, high-fiber soups, check out our curry lentil soup, Mediterranean chickpea soup, lentil vegetable soup, and black bean soup.
A Cozy Bowl Thatâs Healthy and Satisfying
If youâre looking for a comforting soup thatâs creamy without cream, this recipe is for you đ„Ł. It comes together in just 30 minutes, all in one pot, and makes a filling meal the whole family will love.
What I love about this dish is how protein-rich and fiber-packed it is, thanks to red lentils, hearty vegetables, and Mediterranean flavors. Itâs the kind of meal that feels light yet deeply satisfyingâperfect for cozy nights or quick weekday dinners.
Louise and I often make this when we want something simple, budget-friendly, and nourishing. A squeeze of lemon at the end adds brightness, and fresh parsley keeps it lively and fresh đż.
This creamy lentil soup is more than just a healthy vegetarian soup. Itâs also a plant based soup recipe that supports balanced, Mediterranean-style eating. Best of all, itâs comfort food that you can feel good about enjoying â€ïž.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Split Red lentils: they cook quickly and give the soup its creamy texture. Green or brown lentils can work, but theyâll need more cooking time and wonât get as silky.
- Olive oil: extra virgin adds richness and a hint of fruitiness. Use avocado oil or light olive oil if thatâs what you have.
- Onion: yellow onion gives sweetness and depth. Swap with white onion, shallots, or even leeks for variety.
- Carrots: they balance the earthy lentils with natural sweetness. Sweet potatoes or parsnips work well too.
- Celery: adds a subtle savory base. If youâre out, use fennel for a light anise flavor or skip it altogether.
- Garlic: fresh garlic is best for bold flavor. Garlic powder can be used in a pinchâabout Âœ teaspoon per clove.
- Ground cumin: warm and earthy. Try smoked paprika, coriander, or dried oregano if you prefer a different spice profile.
- Tomato paste: thickens the broth and adds umami. Substitute with crushed tomatoes, fire-roasted tomatoes, or even a spoonful of harissa for heat.
- Potatoes: give the soup its creamy body once blended. Cauliflower florets or butternut squash are excellent lighter options.
- Vegetable broth: the foundation of this one pot lentil soup. Use chicken broth if not vegetarian, or just water with an extra pinch of salt.
- Lemon wedges: a squeeze brightens the flavors. White wine vinegar or apple cider vinegar can substitute.
- Parsley: fresh herbs finish the soup beautifully. Use cilantro, dill, or chives for a twist.
How to Make Creamy Red Lentil Soup
Step 1 â SautĂ© the Vegetables and Spices
Pulse onion, carrot, celery, and garlic in a food processor until finely chopped. Heat olive oil in a large pot, add the veggies, and cook 4 minutes. Stir in cumin and tomato paste, and cook 1 more minute until fragrant.
Step 2 â Add Potatoes, Broth, and Lentils
Add the diced potatoes, vegetable broth, and rinsed red lentils. Remember, split red lentils donât need soakingâjust a quick rinse.
Season with salt and black pepper. Simmer gently for 15 to 20 minutes, stirring occasionally, until the lentils are soft and creamy and the potatoes are fork-tender.
Step 3 â Blend Until Creamy
Blend the soup with an immersion blender until smooth, or cool slightly and blend in batches in a standing blender.
Step 4 â Taste and Serve
Adjust seasoning, thin with extra broth if needed, and serve hot with a squeeze of lemon juice, a sprinkle of parsley, and optional chili oil for a perfect, cozy, Mediterranean lentil soup.
Tips
- Rinse the lentils well: A quick rinse removes dust and helps the soup cook into a smooth, creamy base.
- Cut the potatoes small: Smaller pieces cook faster and blend more easily into the soupâs silky texture.
- Donât skip the tomato paste: It adds depth and richness, turning this into an easy lentil soup recipe youâll make on repeat.
- Stir while simmering: Lentils can settle at the bottom, so give the pot a stir every few minutes.
- Adjust the thickness: Add more broth if you prefer a lighter soup, or let it cook down for a heartier version.
- Brighten with lemon: A squeeze at the end balances the earthy flavors and keeps it fresh.
- Blend carefully: For a rustic feel, only blend half the soup, leaving some chunks for texture.
- Use fresh herbs: Parsley adds freshness, but mint or dill can also lift this healthy vegetarian soup.
- Serve with bread: A slice of crusty bread makes it a filling, balanced meal and turns it into a true vegetarian dinner idea.
Frequently Asked Questions
No, split red lentils cook quickly. Just give them a rinse before adding.
Yes, this high fiber soup stores well in the fridge for 3â4 days and tastes even better the next day.
For a creamier texture, let it simmer longer. For a lighter version, add extra broth.
Absolutely! Cool it first, then freeze in portions for up to 3 months.
Use a regular blender in batches, or leave it chunky for a rustic feel.
Yes! With lentils, potatoes, and veggies, itâs a protein packed soup that makes a satisfying meal.
More Easy Soup Recipes
- Tomato lentil soup
- Kale soup
- Italian lentil soup
- Barley soup
- Moroccan lentil soup
- Butternut squash soup
- Cabbage soup
- Kale soup
- Minestrone soup
If you tried this creamy lentil soup recipe or any other recipe on our blog, please leave a đ star rating and let us know how it goes in the comments. We love hearing from you!
Creamy Red Lentil Soup (Easy One-Pot, High-Protein)
Video
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion
- 1 carrot
- 1 rib celery
- 3 cloves garlic
- 1 teaspoon ground cumin or dried oregano
- 2 tablespoons tomato paste
- 2 medium potatoes peeled and cut into small chunks
- 8 cups vegetable broth add 4 cups at a time
- 2 cups red lentils dried â no soaking needed
- 1 teaspoon salt more or less to taste + black pepper
- 1 lemon cut into wedges
- 1 tablespoon parsley chopped
Instructions
- Sauté Veggies: Pulse 1 onion, 1 carrot, 1 rib celery, and 3 cloves garlic in a food processor. Heat 2 tablespoons extra virgin olive oil in a large pot, cook veggies 4 minutes, then stir in 1 teaspoon ground cumin and 2 tablespoons tomato paste for 1 minute.
- Simmer: Add 2 medium potatoes (peeled and diced), 8 cups vegetable broth (4 at a time), and 2 cups red lentils (rinsed, no soaking needed).Season with 1 teaspoon salt and some black pepper. Simmer 15â20 minutes, stirring occasionally, until lentils are creamy and potatoes fork-tender.
- Blend: Blend until smooth with an immersion blender, or in batches once slightly cooled.
- Adjust and Serve: Adjust seasoning, thin with broth if needed, and serve hot with a squeeze of lemon, chili oil, and chopped parsley.
Notes
- Split red lentils â Green or brown lentils (longer cook, less creamy).
- Olive oil â Avocado oil or light olive oil.
- Onion â White onion, shallots, or leeks.
- Carrots â Sweet potatoes or parsnips.
- Celery â Fennel or skip entirely.
- Garlic â Garlic powder (Âœ tsp per clove).
- Ground cumin â Smoked paprika, coriander, or dried oregano.
- Tomato paste â Crushed tomatoes, fire-roasted tomatoes, or harissa.
- Potatoes â Cauliflower florets, sweet potatoes, or butternut squash.
- Vegetable broth â Chicken broth or water + salt.
- Lemon wedges â White wine vinegar or apple cider vinegar.
- Parsley â Cilantro, dill, or chives.
- Rinse lentils well â Helps them cook into a smooth, creamy base.
- Cut potatoes small â Faster cooking and silkier texture.
- Donât skip tomato paste â Adds depth for an easy lentil soup recipe youâll make often.
- Stir while simmering â Prevents lentils from sticking to the bottom.
- Adjust thickness â Add broth for lighter, cook down for heartier.
- Brighten with lemon â A squeeze at the end keeps flavors fresh.
- Blend carefully â Blend all for creamy, half for rustic.
- Use fresh herbs â Parsley, mint, or dill boost this healthy vegetarian soup.
- Serve with bread â Crusty bread makes it a full vegetarian dinner idea.
Nutrition
Hi! We are Nico & Louise
Weâre here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) đżâš.
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Followed the recipe sans subbing 2 cups of chicken broth and using brown lentils. Easily the best lentils soup I’ve made!
Fantastic, Rachel!! I’m so happy that you made the soup yours. Thanks for sharing your feedback here. Kindest,
Louise
Will using frozen cauliflower florets or white beans instead of potatoes make it be creamy?
Hi Sofia! We havenât tested those swaps, but in theory they can work. Here is what Nico and I discussed:
– Frozen cauliflower: try 3â4 cups (300â400 g), simmer until very soft, then blend. Start with less broth and add as needed.
– White beans: try 1 can (15 oz / 400 g) drained, simmer 10 min, then blend… You may need to thin with broth đ
Texture may be a bit different from potato. If you try it, weâd love to hear how it goes. Cheers,
Louise
Great recipe. Looking forward to receiving seafood soup recipes.