This spiced lentil soup it’s a nutrient-rich, protein-packed, high-fiber meal that’s filling, balanced, and naturally low in saturated fat and cholesterol. Also easy to make for busy weeknights.
For more healthy lentil recipes, check out our creamy red lentil soup, Mediterranean lentil soup, curry lentil soup, and lentil patties.
A One-Pot, 30-Minute Meal That’s High in Fiber and Protein
If you’re looking for a cozy bowl of goodness, this spiced lentil soup is just what you need 🥣. By using canned lentils, this one-pot recipe comes together in less than 30 minutes, making it perfect for busy weeknight dinners.
Each serving delivers about 27g of fiber and 29g of protein, turning a simple pot of lentils into a gut-healthy, fulfilling meal that keeps you satisfied and energized. Louise and I love cooking this on cool evenings because it’s hearty enough to fill you up yet still feels light on the body. 🌿
The blend of cumin, coriander, turmeric, and a touch of cinnamon gives this soup a Mediterranean flair, transforming basic pantry ingredients into a comforting soup recipe with layers of flavor.
Best of all, it’s one of those meals that tastes even better the next day, making it a reliable recipe to batch-cook, freeze, and enjoy anytime 🍲.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Olive oil: Extra virgin olive oil adds richness. Substitute avocado oil or light olive oil for a milder taste.
- Onion: Yellow onion gives sweetness. White or red onions also work, or try shallots for a sharper edge.
- Carrots: Add natural sweetness and color. Substitute parsnips or butternut squash for a cozy twist on a comforting soup recipe.
- Celery: Balances the flavors. If you’re out, use fennel stalks or a bit of leek instead.
- Garlic: Fresh garlic makes the base shine. Garlic powder or roasted garlic are easy swaps.
- Tomato paste: Deepens flavor. You can substitute with sun-dried tomato paste.
- Crushed tomatoes: Bring body and acidity. Substitute with diced tomatoes or fresh ripe tomatoes if in season.
- Spices: Cumin, coriander, turmeric, paprika, red pepper flakes, and a pinch of cinnamon. Swap with curry powder, chili powder, or garam masala for variety.
- Canned lentils: Quick, protein-rich, and convenient. Green or brown lentils hold shape best, while red lentils make the soup creamier. Using canned keeps this an easy lentil soup.
- Vegetable broth or chicken broth: We usually use bouillon powder dissolved in water-it makes groceries lighter and lasts for weeks.
- Toppings: A squeeze of lemon adds brightness, fresh parsley or cilantro bring color and flavor, and a dollop of low-fat Greek yogurt or Skyr boosts creaminess while making it a protein packed soup. Basil, dill, or even lime work as easy swaps.
How to Make Spiced Lentil Soup
Step 1 – Sauté the Vegetables
Chop the onion, carrots, and celery into small pieces (or blitz them quickly in a food processor to save time). Heat olive oil in a large pot over medium heat. Add the vegetables and cook for 4–5 minutes until they soften. Stir in the garlic, tomato paste, and spices, and cook for 1 minute until fragrant. This step creates the flavor base of a healthy lentil soup recipe.
Step 2 – Add Lentils and Liquids
Drain and rinse the canned lentils, then stir them into the pot. Pour in the vegetable broth and the crushed tomatoes. Season with salt and pepper, bring to a gentle boil, then reduce the heat. Let it simmer gently for about 15 minutes so the flavors blend and the soup develops a comforting, hearty taste.
Tip: If you prefer dried lentils, stir in green or brown lentils instead, add about 6 cups of broth, and simmer for 30 to 45 minutes until tender.
Step 3 – Blend for Creaminess
If using an immersion blender, puree about a cup of the soup directly in the pot, then stir it through. If using a standing blender, carefully transfer about 1 cup of the hot soup, blend until smooth, and return it to the pot. Adjust how much you blend depending on how creamy or rustic you like your soup.
Step 4 – Finish and Serve
Stir in the cinnamon, taste, and adjust seasoning. Ladle into bowls, squeeze over fresh lemon juice, and sprinkle with parsley or cilantro. Add a dollop of yogurt on top and warm bread on the side for a hearty lentil soup that feels both nourishing and satisfying.
Tips
- Cut veggies small (or blitz them): Chopping the onion, carrots, and celery finely – or quickly blitzing them in a blender – helps them melt into the soup for a smoother base.
- Toast the spices: Cook cumin, coriander, turmeric, and paprika briefly in oil before adding liquids. This makes the flavors pop and gives your soup a true Mediterranean lentil soup vibe.
- Choose your lentils wisely: Green or brown lentils hold their shape and give texture, while red lentils create a creamier finish. Canned lentils make this an easy lentil soup ready in 30 minutes.
- Adjust the broth: We usually use bouillon powder dissolved in water – it makes groceries lighter and a small tub lasts for weeks. Add more broth for a thinner consistency or keep it reduced for a thicker, almost stew-like soup.
- Blend just enough: Pureeing part of the soup (about a cup) creates creaminess while leaving the rest hearty. This balance makes every bowl feel like a protein packed soup.
- Brighten before serving: A squeeze of lemon juice at the end wakes up the flavors, while fresh parsley or cilantro adds freshness.
- Make it your own: Top with yogurt, feta, or pickled onions, and serve with warm pita or crusty bread for a full meal.
Frequently Asked Questions
Yes! We use canned lentils here for convenience, making the recipe ready in under 30 minutes. Dried green, brown, or French lentils are great if you have extra time, since they hold their shape and add texture. Red lentils cook faster and create a creamier finish, while black lentils are the heartiest option and need a little longer to become tender.
Absolutely. This soup keeps well in the fridge for up to 4 days, and the flavors deepen as it rests. It’s also freezer-friendly, making it a great option for meal prep.
No problem! Dried lentils work perfectly in this recipe. Just rinse them well to remove any dust or debris, then simmer for 30–45 minutes with extra broth until tender. You’ll need about 6 cups of broth instead of two, since dried lentils absorb more liquid as they cook.
Not necessarily. Blending part of the soup makes it creamy, but you can leave it chunky for a rustic style.
This soup is already satisfying on its own. Each serving packs about 29g of protein and 27g of fiber, both key to feeling full and energized. For extra heartiness, you can stir in cooked grains like rice, quinoa, or farro, or finish each bowl with a topping of creamy yogurt or crumbled feta.
Yes, either works. We usually use bouillon powder dissolved in water because it makes groceries lighter and a small tub lasts for weeks.
More High-Fiber Soups
- Healthy vegetable soup
- Mediterranean chickpea soup
- Tomato lentil soup
- Black bean soup
- Lentil chili
- Harira soup
- Barley soup
- Cabbage soup
If you tried this Spiced Lentil Soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Spiced Lentil Soup (27g Fiber Per Serving)
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion chopped
- 2 carrots chopped
- 1 rib celery chopped
- 2 cloves garlic grated or minced
- 2 tablespoons tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon turmeric
- ½ teaspoon paprika or red pepper flakes to taste
- 3 cans lentils 15 oz / 400 g each can – drained and rinsed – or 1 cup / 220 g dried brown lentils + 6 cups vegetable broth
- 2½ cups vegetable broth or more to taste – if using dried lentils you'll need 6 cups of broth
- 1 can crushed tomatoes 15 oz / 400 g can
- ¾ teaspoon salt or to taste + black pepper
- ¼ teaspoon cinnamon optional but recommended
- ½ cup Greek yogurt + chopped parsley or cilantro + lemon
Instructions
- Cook the Vegetables: Chop 1 onion, 2 carrots, and 1 rib celery (or blitz them in a food processor to save time). Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add the vegetables and cook for 4–5 minutes until soft.Stir in 2 cloves garlic, 2 tablespoons tomato paste, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ teaspoon turmeric, and ½ teaspoon paprika and cook for 1 minute. Add a splash of water if pan gets dry.
- Add Lentils and Simmer: Drain and rinse 3 cans lentils, then add them to the pot with 2½ cups vegetable broth and 1 can crushed tomatoes. Season with ¾ teaspoon salt and pepper. Bring to a boil, then lower the heat and simmer gently for about 15-20 minutes.💡 If using dried lentils, add 1 cup green or brown lentils with 6 cups broth and simmer 30–45 minutes until tender.
- Blend for Creaminess: Blend about 1 cup of the soup with an immersion blender right in the pot.
- Finish and Serve: Stir in ¼ teaspoon cinnamon, taste, and adjust seasoning. Serve with lemon juice, fresh parsley or cilantro, and a dollop of yogurt if you like.
Notes
- Extra virgin olive oil → Avocado oil or light olive oil.
- Onion → White onion, red onion, or shallots.
- Carrots → Parsnips or butternut squash.
- Celery → Fennel stalks or leek.
- Garlic → Garlic powder or roasted garlic.
- Tomato paste → Sun-dried tomato paste.
- Crushed tomatoes → Diced tomatoes or fresh ripe tomatoes.
- Spices → Curry powder, chili powder, or garam masala.
- Canned lentils → Green, brown, or red lentils (canned or dried).
- Vegetable broth or chicken broth → Bouillon powder dissolved in water.
- Toppings → Lemon or lime, parsley, cilantro, basil, dill, low-fat Greek yogurt, or Skyr.
- Cut veggies small (or blitz them): Helps onion, carrots, and celery melt into a smoother base.
- Toast the spices: Bloom cumin, coriander, turmeric, and paprika in oil for bold, Mediterranean flavor.
- Choose your lentils wisely: Green and brown stay firm, red make it creamy, canned keep it an easy lentil soup in 30 minutes.
- Adjust the broth: We use bouillon powder in water – it’s lighter for groceries and lasts longer. Add more for thinner soup, less for stew-like.
- Blend just enough: Puree a cup to make it creamy while keeping it a protein packed soup.
- Brighten before serving: A squeeze of lemon plus fresh parsley or cilantro wakes up the flavors.
- Make it your own: Add yogurt, feta, or pickled onions, and serve with pita or crusty bread for a comforting soup recipe.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
Welcome to our blog, we are glad you are here.
Yummy and healthy.
Most definitely a lovely experience with this Spiced lentil soup as I’m maori woman who likes to create nice dishes fory family and friends
So happy it was a tasty experience for you, Teatarangi! Thank you for cooking with us!
Kindest, Louise
Please be more specific about how to use dry lentils. Do I simmer 1 cup of lentils in 6 cups of broth for 45 minutes, add those lentils along with the broth they simmered in to the pot – then still add the additional 2.5 cups of broth?
I love the simple lentil soup I make, but this sounds even more enticing.
Hi Diane, Sure, great question! No second pot needed. If using dry lentils, cook them right in the soup and follow this recipe: https://theplantbasedschool.com/moroccan-lentil-soup/
Let me know if you have any more questions. Kindest,
Louise