Red Lentil Soup Recipe: Easy, Creamy & Healthy (40 Min)

I’ve been making this Red Lentil Soup Recipe for years, and it still feels like a warm hug in a bowl every single time.

My obsession started during a particularly cold winter when I needed something that would warm me up without requiring hours in the kitchen. I grabbed a bag of red lentils from my pantry, threw in some vegetables and spices, and what emerged was pure comfort food magic.

The beauty of red lentils is that they cook down into this incredibly creamy, velvety texture without needing any cream at all.

One of my favorite memories with this soup happened when I brought it to a potluck, and my friend Lisa (who claimed she “didn’t like lentils”) ended up asking for the recipe after her third bowl. That’s the power of this dish. It converts skeptics.

Quick Recipe Summary
Prep Time	10 minutes
Cook Time	30 minutes
Total Time	40 minutes
Servings	6 servings
Difficulty Level	Easy

If you’re looking for more hearty soup options, you’ll absolutely love my Lentil Soup Recipe, which uses green or brown lentils for a different texture.

Table of Contents

Why You’ll Love This Red Lentil Soup Recipe

This soup has become a weekly staple in my house for so many reasons beyond just the incredible flavor. It’s the kind of recipe that makes you feel like you’re taking care of yourself and your loved ones.

Lightning-fast cooking time: Red lentils cook in about 20-25 minutes, making this one of those rare healthy meals that’s actually faster than ordering takeout. I’ve made this on weeknights when I got home late and still had dinner on the table in under 45 minutes.
Naturally creamy without dairy: The red lentils break down and create this luscious, silky texture that tricks people into thinking there’s cream in it. My lactose-intolerant sister can enjoy it without any tummy troubles.
Budget-friendly superfood: Lentils are incredibly affordable, and one bag goes a long way. This entire pot costs less than $10 to make and feeds my family of four for two meals.
Packed with plant protein: Each serving delivers about 12 grams of protein and tons of fiber, keeping you satisfied for hours. I’ve noticed I don’t get that mid-afternoon energy crash when I have this for lunch.
Endlessly adaptable: You can make this as simple or as fancy as you want. Sometimes I keep it basic with just onions and cumin, other times I go wild with fresh ginger, turmeric, and garam masala.
Freezer-friendly: I always make a double batch and freeze half. It’s like having a healthy frozen dinner that actually tastes homemade because, well, it is.

Another favorite soup recipe of mine is the Sausage Lentil Soup Recipe when you’re craving something with more heartiness.

Ingredients

The ingredient list is wonderfully simple, using pantry staples and affordable vegetables. I’ve learned over the years that quality vegetable broth makes a noticeable difference in the final flavor.

2 tablespoons olive oil (30ml) – I prefer extra virgin for its richer flavor
1 large onion, diced (about 1½ cups or 240g) – Yellow or white onion work equally well
3 cloves garlic, minced (about 1 tablespoon or 9g) – Fresh garlic is essential here
2 medium carrots, diced (about 1 cup or 130g) – Adds natural sweetness
2 celery stalks, diced (about ¾ cup or 100g) – Don’t skip this, it adds depth
1½ cups red lentils, rinsed (300g) – Look for the bright orange-red variety
6 cups vegetable broth (1.4L) – Low-sodium works best so you can control the salt
1 can (14.5 oz or 411g) diced tomatoes with juice – Fire-roasted adds a nice smoky flavor if you can find it
2 teaspoons ground cumin (4g) – This is the warm, earthy backbone of the flavor
1 teaspoon ground turmeric (2g) – Adds color and anti-inflammatory benefits
½ teaspoon smoked paprika (1g) – Optional but highly recommended
¼ teaspoon cayenne pepper (0.5g) – Adjust to your heat preference
1 teaspoon salt (6g) – Start with less, taste, and adjust
½ teaspoon black pepper (1g)
2 cups fresh spinach, roughly chopped (60g) – Stirred in at the end for nutrients
2 tablespoons fresh lemon juice (30ml) – This brightens everything up beautifully
Fresh cilantro or parsley for garnish – Adds a fresh pop of flavor

For more comforting soup inspiration, check out my Tomato Soup Recipe that pairs wonderfully with crusty bread.

Kitchen Equipment Needed

You don’t need fancy equipment for this recipe, just a few kitchen basics. My favorite part is that it all happens in one pot, which means minimal cleanup.

Large Dutch oven or heavy-bottomed soup pot (6-8 quart capacity) – A Dutch oven distributes heat evenly and prevents burning
Wooden spoon or silicone spatula – For stirring without scratching your pot
Sharp chef’s knife – Makes vegetable prep much easier
Cutting board – I prefer a large one with a groove to catch juices
Measuring cups and spoons – For accurate measurements
Fine-mesh strainer – Essential for rinsing the lentils thoroughly
Immersion blender (optional) – If you prefer a completely smooth, creamy soup
Ladle – For serving
Citrus juicer (optional) – Makes getting fresh lemon juice easier

You might also enjoy my Roasted Tomato Soup Recipe which uses similar equipment but delivers a different flavor profile.

Recommended Products for This Recipe

Over the years of making this soup countless times, I’ve found a few products that genuinely elevate the results and make the cooking process smoother. These are my tried-and-true recommendations based on real experience.

1. Le Creuset Enameled Cast Iron Dutch Oven

This Dutch oven has been my go-to for soups and stews for over a decade. The heavy cast iron distributes heat incredibly evenly, which prevents the lentils from sticking to the bottom and burning. The enamel coating makes cleanup effortless, even when you’ve let the soup simmer for a while.

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2. Organic Red Lentils

I started buying organic red lentils after noticing they cook more evenly and have a cleaner taste than conventional ones. They’re worth the slight price difference, especially since lentils are already so affordable.

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3. KitchenAid Immersion Blender

While this soup is delicious chunky, sometimes I want that ultra-smooth, restaurant-quality texture. This immersion blender has been a workhorse in my kitchen, and it lets you blend right in the pot without transferring hot liquid to a countertop blender.

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4. Simply Organic Spice Set

Fresh spices make such a difference in this recipe. I learned this the hard way when I used five-year-old cumin from the back of my cabinet and wondered why the soup tasted flat. This spice set includes cumin, turmeric, and other essentials.

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5. Pacific Foods Organic Vegetable Broth

Not all vegetable broths are created equal. This one has a rich, full-bodied flavor that forms the perfect base for the soup without being too salty or artificial-tasting.

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If you love hearty soups like this, my Asparagus Soup Recipe is another creamy, veggie-forward option.

Step-by-Step Instructions: How to Make Red Lentil Soup

The process is straightforward, but I’ve learned some tricks over the years that make a real difference in the final result. Take your time with the aromatics at the beginning. That’s where all the flavor foundation is built.

1. Rinse the Lentils

Place your red lentils in a fine-mesh strainer and hold them under cold running water for about 30-45 seconds.
Swish the lentils around with your hand while rinsing to remove any dust, debris, or excess starch.
Keep rinsing until the water runs clear rather than cloudy. This is important because it prevents the soup from becoming gummy or overly starchy.
Let the lentils drain completely in the strainer while you prepare the vegetables. I usually give the strainer a few good shakes to remove excess water.

2. Prepare the Vegetables

Peel and dice your onion into roughly ¼-inch (6mm) pieces. I aim for uniform size so everything cooks evenly.
Mince the garlic cloves finely. I like to use the flat side of my knife to crush them first, then mince, which releases more flavor.
Peel and dice the carrots into ¼-inch (6mm) pieces. Smaller pieces cook faster and integrate better into the soup.
Dice the celery stalks to the same size as your carrots. I include some of the leafy tops if they look fresh because they add extra flavor.
If you’re using fresh spinach, give it a quick rinse and roughly chop it into bite-sized pieces. Set it aside for later.

3. Build the Flavor Base (Sauté the Aromatics)

Heat your large pot or Dutch oven over medium heat for about 1 minute until it’s warm to the touch.
Add the olive oil and swirl it around to coat the bottom of the pot evenly. Let it heat for another 30 seconds until it shimmers but doesn’t smoke.
Add the diced onion to the pot and stir it around to coat with oil. Cook for 5-7 minutes, stirring every minute or so, until the onion becomes translucent and starts to soften.
Add the diced carrots and celery to the pot. Stir everything together and cook for another 4-5 minutes. The vegetables should start to soften slightly and the onions should begin to develop a light golden color around the edges.
Add the minced garlic and stir constantly for 30-45 seconds until it becomes fragrant. Be careful not to let it burn, as burnt garlic tastes bitter.

4. Add the Spices

Reduce the heat to medium-low to prevent the spices from burning.
Add the cumin, turmeric, smoked paprika, and cayenne pepper directly to the vegetables.
Stir continuously for about 1 minute, making sure the spices coat all the vegetables evenly. You’ll notice the aroma intensifies and becomes more complex. This step, called blooming the spices, releases their essential oils and deepens their flavor.
If the spices start sticking to the bottom of the pot, add a tablespoon of broth to deglaze.

5. Add Lentils and Liquids

Add your rinsed and drained red lentils to the pot and stir them in with the spiced vegetables for about 30 seconds. You want them to get coated with all those aromatics and spices.
Pour in the vegetable broth, making sure to scrape the bottom of the pot with your wooden spoon to release any browned bits (this is called deglazing and adds tons of flavor).
Add the entire can of diced tomatoes, including all the juice. The acid from the tomatoes balances the earthiness of the lentils beautifully.
Stir everything together thoroughly, making sure the lentils aren’t clumped together at the bottom.
Increase the heat to high and bring the soup to a rolling boil. This usually takes about 5-7 minutes.

6. Simmer Until Tender

Once the soup reaches a boil, reduce the heat to low or medium-low to maintain a gentle simmer. You want to see small bubbles breaking the surface, not a vigorous boil.
Cover the pot partially, leaving it slightly ajar (about 1-2 inches open). This allows steam to escape while preventing too much liquid from evaporating.
Let it simmer for 20-25 minutes, stirring every 5-7 minutes to prevent sticking. As the lentils cook, you’ll notice them start to break down and the soup will thicken considerably.
Check the lentils after 20 minutes. They should be completely soft and starting to fall apart. If they’re still firm in the center, continue cooking for another 5 minutes.
The soup should have a thick, creamy consistency by this point. If it looks too thick, add ½ cup (120ml) of broth or water at a time until you reach your desired consistency.

7. Season and Finish

Add the salt and black pepper to the soup and stir well.
Taste the soup with a clean spoon and adjust the seasoning. I usually find it needs a bit more salt at this stage, maybe another ½ teaspoon depending on how salty your broth was.
Add the roughly chopped spinach and stir it in. The residual heat from the soup will wilt it perfectly in about 1-2 minutes. You don’t need to cook it longer; you just want it wilted, not mushy.
Remove the pot from the heat and stir in the fresh lemon juice. The lemon brightens all the flavors and adds a subtle tanginess that makes the whole soup come alive. This is one of those steps that seems small but makes a huge impact.
If you prefer a completely smooth soup, use an immersion blender right in the pot and blend until you reach your desired consistency. I usually blend about half of it for a nice middle ground between chunky and smooth.

8. Serve and Garnish

Ladle the soup into warm bowls. I like to heat my bowls in the microwave for 30 seconds first so the soup stays hot longer.
Garnish each bowl with fresh cilantro or parsley. I prefer cilantro for its bright, citrusy flavor, but parsley works if cilantro isn’t your thing.
Optional garnishes that I love: a dollop of Greek yogurt or sour cream, a drizzle of good olive oil, some crispy chickpeas for crunch, or a sprinkle of red pepper flakes for extra heat.
Serve immediately with crusty bread, naan, or pita for dipping. The soup is at its absolute best when it’s piping hot.

For another comforting bowl, try my Taco Soup Recipe which offers completely different flavors but similar ease.

Tips for The Best Red Lentil Soup

After making this soup more times than I can count, I’ve picked up some tips that consistently produce the best results. These little details might seem minor, but they make all the difference.

Don’t skip rinsing the lentils: This removes excess starch and prevents a gummy texture. I learned this the hard way when I was in a rush one evening and ended up with a gluey soup.
Use good quality broth: Since broth makes up most of the liquid, it really impacts the final flavor. I always use low-sodium so I can control the salt level myself.
Bloom your spices: Cooking the spices in oil for a minute before adding liquid transforms their flavor from raw and harsh to warm and aromatic. This technique is used in Indian cooking and it’s brilliant.
Watch the simmer: Too vigorous a boil can make the lentils mushy and break apart too much. A gentle simmer gives you better texture control.
Add lemon juice at the end: Heat can dull citrus flavors, so I always add the lemon juice after removing the pot from heat. It keeps the brightness intact.
Adjust consistency as needed: Red lentils continue to absorb liquid as they sit, so the soup will thicken over time. Don’t worry if it looks thin while cooking, it’ll thicken as it cools. Conversely, when reheating, you’ll probably need to add more broth.
Toast your spices first (optional but amazing): If you have whole cumin seeds, toast them in a dry pan until fragrant, then grind them. The difference in flavor is remarkable.
Layer your flavors: Season throughout the cooking process rather than all at once at the end. This builds depth.
Use fresh garlic: Pre-minced garlic in a jar just doesn’t deliver the same punch. Fresh garlic is worth the extra minute of prep.
Let it rest before serving: If you have time, let the soup sit off the heat for 10 minutes before serving. The flavors meld together beautifully.

If you love soup as much as I do, my Zuppa Toscana Recipe is another must-try favorite.

What to Serve with Red Lentil Soup

This soup is hearty enough to be a meal on its own, but I love pairing it with complementary sides that add texture and make it feel like a complete feast. Here are my favorite accompaniments.

Crusty artisan bread or baguette: Perfect for dipping and soaking up every last drop. I warm mine in the oven for 5 minutes for extra appeal.
Homemade naan or pita: The Indian-inspired spices in this soup pair beautifully with warm flatbreads. My Dinner Rolls are also fantastic if you want something softer.
Simple green salad: A crisp salad with lemon vinaigrette adds freshness and crunch. I often make a quick Broccoli Salad on the side.
Roasted vegetables: Roasted cauliflower, Brussels sprouts, or sweet potatoes complement the soup’s earthy flavors without overwhelming them.
Hummus and vegetables: A Middle Eastern-themed spread works perfectly. Include some cucumber, carrots, and bell peppers for dipping.
Grilled cheese sandwich: Yes, soup and sandwich is classic for a reason. A simple grilled cheese made with sharp cheddar is my guilty pleasure pairing.
Rice or quinoa: If you want to make it even more filling, serve the soup over a scoop of cooked grains.
Crispy chickpeas: I make a batch and sprinkle them on top for added protein and a satisfying crunch.

Another fantastic pairing option is my Avocado Toast Recipe, which adds healthy fats and makes for a satisfying combo.

Variations of Red Lentil Soup

One of the reasons I never get tired of this soup is how adaptable it is. I’ve experimented with countless variations over the years, and here are the ones that have become regular rotations in my house.

Coconut curry version: Swap half the vegetable broth for coconut milk and add 1-2 tablespoons of curry powder. This creates a richer, creamier soup with Thai-inspired flavors. I sometimes throw in some bell peppers and mushrooms too.
Mediterranean style: Add ½ teaspoon of dried oregano and a bay leaf while simmering. Top with crumbled feta cheese and a drizzle of olive oil before serving. So good.
Moroccan-inspired: Add ½ teaspoon of cinnamon and a pinch of ground ginger along with the other spices. Top with toasted almonds and fresh mint. The warming spices make it perfect for cold nights.
Extra protein boost: Stir in some shredded rotisserie chicken or cooked chickpeas during the last 5 minutes of cooking. This turns it into an even heartier meal.
Smoky version: Add a teaspoon of smoked paprika and ½ teaspoon of liquid smoke for a deeper, more complex flavor profile. Great if you love BBQ flavors.
Ginger-turmeric healing soup: Add 1 tablespoon of fresh grated ginger and increase the turmeric to 1½ teaspoons. This version is incredibly anti-inflammatory and I make it whenever I feel a cold coming on.
Tomato-forward version: Use fire-roasted tomatoes and add an extra ½ cup of tomato paste for a more robust tomato flavor. This pairs perfectly with Italian herbs like basil and oregano.
Spicy kick: Increase the cayenne to ½ teaspoon and add some diced jalapeño with the vegetables. Sometimes I serve it with hot sauce on the side so everyone can adjust their heat level.
Butternut squash addition: Add 2 cups of diced butternut squash along with the carrots. The natural sweetness complements the earthy lentils beautifully.
Green lentil swap: While not technically red lentil soup anymore, you can use green or brown lentils for a chunkier texture that holds its shape better. Just increase the cooking time to 35-40 minutes.

Speaking of variations, my Pasta Fagioli Recipe is another comforting Italian-style soup that’s worth trying.

Storage and Reheating

This soup stores exceptionally well, which is why I often make a double batch. The flavors actually deepen and improve after a day in the fridge.

Refrigerator storage: Let the soup cool to room temperature (this usually takes about 30-45 minutes). Transfer it to airtight containers, leaving about an inch of space at the top for expansion. It will keep perfectly in the refrigerator for 4-5 days. I use glass containers because they don’t absorb the turmeric color.
Freezer storage: This soup freezes beautifully for up to 3 months. Pour cooled soup into freezer-safe containers or heavy-duty freezer bags, leaving about 2 inches of headspace for expansion. I like to freeze it in 2-cup portions so I can thaw just what I need. Label with the date so you remember when you made it.
Thawing: The best method is to transfer frozen soup to the refrigerator the night before you plan to eat it. It’ll thaw gradually and safely. If you’re short on time, you can place the sealed container in a bowl of cold water, changing the water every 30 minutes until thawed.
Reheating on stovetop: Pour the soup into a pot and reheat over medium-low heat, stirring occasionally. The lentils will have absorbed more liquid, so you’ll definitely need to add ½-1 cup of broth or water to reach your desired consistency. Heat until it’s steaming hot, about 8-10 minutes.
Reheating in microwave: Transfer soup to a microwave-safe bowl and cover with a microwave-safe lid or plate. Heat on high in 2-minute intervals, stirring between each interval, until heated through (usually 4-6 minutes total). Add liquid as needed to thin it out.
Refresh the flavors: When reheating, I always add a fresh squeeze of lemon juice and taste for seasoning. Often it needs a pinch more salt. This brings back that bright, fresh-made flavor.
Avoid reheating multiple times: Only reheat the amount you plan to eat. Repeated heating and cooling can affect both texture and food safety.
Pro tip for meal prep: Store the soup and any garnishes (like fresh herbs or yogurt) separately. Add the garnishes when serving for the best texture and appearance.

For more make-ahead meal ideas, check out my Chicken Gnocchi Soup Recipe which also stores and reheats wonderfully.

Nutritional Facts

Per Serving (based on 6 servings):

Calories: 245
Total Fat: 5g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 520mg (varies based on broth used)
Total Carbohydrates: 40g
Dietary Fiber: 15g
Sugars: 6g
Protein: 12g
Vitamin A: 85% DV
Vitamin C: 18% DV
Calcium: 6% DV
Iron: 30% DV

Note: Nutritional information is approximate and will vary based on specific ingredients used and portion sizes.

You might also enjoy my Italian Wedding Soup Recipe for another nutritious and satisfying option.

Health Benefits of Key Ingredients

Beyond tasting amazing, this soup is genuinely good for you. I love knowing that I’m nourishing my body while enjoying something this delicious.

Red Lentils: These little powerhouses are loaded with plant-based protein (about 9g per ½ cup dry), which helps keep you full and supports muscle health. They’re also rich in folate, essential for cell growth and particularly important during pregnancy. The high fiber content (about 8g per serving) aids digestion and helps regulate blood sugar levels. I noticed when I started eating more lentils, my energy levels throughout the day became much more stable.
Turmeric: This golden spice contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Studies suggest it may help with arthritis pain, brain health, and even depression. The black pepper in the soup actually helps your body absorb the curcumin up to 2000% better.
Garlic: Beyond adding incredible flavor, garlic has been shown to boost immune function, reduce blood pressure, and improve cholesterol levels. It contains allicin, a sulfur compound with potent medicinal properties. I swear I get sick less often during garlic-heavy cooking seasons.
Spinach: Just one cup of spinach provides nearly 200% of your daily vitamin K needs, which is crucial for bone health and blood clotting. It’s also loaded with iron, vitamin A, and antioxidants. Adding it at the end preserves most of its nutrients.
Carrots: Rich in beta-carotene, which your body converts to vitamin A, carrots support eye health and immune function. They also contain antioxidants that may reduce the risk of certain cancers.
Tomatoes: These provide lycopene, an antioxidant that’s been linked to reduced risk of heart disease and cancer. Interestingly, cooking tomatoes actually increases the bioavailability of lycopene, so you’re getting more benefits from canned tomatoes than raw ones.
Cumin: This spice is excellent for digestion and may help with blood sugar control. It’s also a good source of iron, which is especially important if you follow a plant-based diet.
Olive Oil: Rich in heart-healthy monounsaturated fats and antioxidants, olive oil has anti-inflammatory properties and may reduce the risk of chronic diseases.

Another healthy soup option worth exploring is my Bone Broth Soup Recipe, which offers different nutritional benefits.

FAQs About Red Lentil Soup

1. Can I use a different type of lentil for this recipe?

Yes, but the results will be quite different. Red lentils cook faster and break down into a creamy texture, which is what makes this soup so special.

If you use green or brown lentils, you’ll need to increase the cooking time to about 35-40 minutes, and your soup will be chunkier with distinct lentils rather than creamy. Both are delicious, just different textures.

2. Why is my soup too thick or too thin?

Red lentils continue to absorb liquid as they sit, so the soup naturally thickens over time. If your soup is too thick, simply add more broth or water, ¼ cup at a time, until you reach your preferred consistency.

If it’s too thin, let it simmer uncovered for an additional 5-10 minutes to allow some liquid to evaporate. You can also mash some of the lentils against the side of the pot to release more starch and thicken it naturally.

3. Can I make this soup in a slow cooker or Instant Pot?

Absolutely! For the slow cooker, sauté the vegetables and spices in a pan first, then transfer everything to the slow cooker with the lentils and liquids. Cook on low for 4-5 hours or high for 2-3 hours.

For the Instant Pot, use the sauté function for the vegetables and spices, then add lentils and liquids. Cook on high pressure for 10 minutes with a natural release for 10 minutes, then quick release any remaining pressure.

4. Is this soup suitable for meal prep?

Yes, this is one of my favorite meal prep recipes! It keeps well in the refrigerator for 4-5 days and freezes beautifully for up to 3 months.

I recommend storing it in individual portions for easy grab-and-go lunches. Just remember to add a splash of broth when reheating since the lentils continue to absorb liquid.

5. Can I make this soup completely from scratch without canned tomatoes?

Definitely! Use 2 cups of diced fresh tomatoes instead of canned. You might need to add a tablespoon of tomato paste for more concentrated tomato flavor and cook them a bit longer to break down, about 10 minutes.

Fresh tomatoes will give you a lighter, brighter flavor compared to the deeper taste of canned tomatoes. I do this in summer when tomatoes are at their peak.

For more soup inspiration, try my Egg Drop Soup Recipe for a lighter, Asian-inspired option.

Final Thoughts

This Red Lentil Soup Recipe has earned its place as a permanent fixture in my weekly meal rotation, and I truly hope it brings you as much comfort and satisfaction as it’s brought me over the years. There’s something deeply gratifying about creating a nourishing, flavorful meal from such simple, affordable ingredients.

The best part? This soup just gets better with time, making it perfect for busy weeknights when you need something ready to go. I love knowing I have a container of this waiting in my fridge after a long day.

I’d love to hear how your soup turns out! Did you try any of the variations? What did you serve it with? Drop a comment below and share your experience. And if you enjoyed this recipe, share it with your friends and family who might need a cozy, healthy meal in their lives.

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