Lentil Soup (High-Protein)

This post may contain affiliate links. Read my disclosure policy.

This easy one-pot lentil soup is made with green or brown lentils, chickpeas, coconut milk, fire-roasted tomatoes, spinach, and fresh herbs. It's healthy, vegan, gluten-free, dairy-free, fiber-rich, and packed with plant-based protein. I cook it on the stovetop, and I've also included instructions for the Slow Cooker and Instant Pot.

The Best Lentil Soup for Weeknights and Meal Prep!

I don't say this lightly, but this might honestly be the best soup I've made so far. I've shared a lot of soups over the years. My Hungarian Mushroom Soup and my Pasta e Fagioli are solid reader favorites, but this one might give them a real run for their money.

It's creamy without any dairy, packed with lentils and chickpeas for serious plant-based protein, and the flavor is deep and incredibly satisfying. I also really nailed the presentation here - it looks stunning, like a first course from a restaurant.

And, it checks every box: it's gluten-free, dairy-free, vegetarian, vegan, packed with protein and fiber, and even meat lovers still love it. The leftovers are somehow even better. If you've been searching for the best lentil soup recipe to add to your permanent rotation for weeknight dinners or meal prep, this is it.

Why This Recipe Works

• Quick and easy: This lentil soup comes together in one hour, using one pot, feeds 8 people, and tastes even better the next day. Great for weeknight dinners, meal prep, and Meatless Monday.
• Coconut milk makes it genuinely creamy without any dairy, similar to my Tomato Soup.
• Two sources of plant protein in one pot. The combination of lentils and chickpeas makes this soup seriously filling. It's high in fiber, satisfying enough for meat eaters, and works as a complete plant-based meal on its own.
• I blend only part of the soup. Most lentil soup recipes either stay fully brothy or get completely puréed. I tested both and found that partially blending gives you the best of both worlds: a thick, velvety base with real texture. You get chunks of lentils, chickpeas, and vegetables in every bite, but the broth is no longer thin or watery.

Ingredients and Substitutions

• Green or brown lentils: Best for holding shape while still getting tender. You can use red lentils if you want it much creamier (they break down more).
• Chickpeas: Add extra protein. Sub: white beans (cannellini/navy) or leave them out and add more lentils.
• Spinach: Add it towards the end to keep it vibrantly green. Sub: kale (add earlier to soften), Swiss chard, or frozen spinach (thaw/squeeze and stir in).
• Full-fat coconut milk: Makes it creamy and rich. Sub: light coconut milk, cashew cream, oat cream (I don't love almond milk here - it can taste thin.) If you're not vegan, feel free to use milk or cream.
• Fire-roasted diced tomatoes: Adds smoky-sweet flavor. Sub: regular diced tomatoes + a pinch of smoked paprika.
• Vegetable broth: You can substitute water + bouillon, or a "not-chicken"- style vegan bouillon.
• Olive oil: I use medium olive oil suitable for high-heat cooking and frying. You can use any other neutral cooking oil, like avocado.
• Mirepoix (made from diced onion, carrot, and celery) is the classic flavor base. You can use yellow, white onion, sweet onion, or 2-3 shallots.
• Garlic (6 cloves): Yes, it's a lot, but this soup can take it. You can use 1-2 teaspoons of garlic powder instead and add it with herbs.
• Fresh herbs (oregano, thyme, sage): This combo makes it feel extra cozy. You can use dried herbs (about 1 teaspoon dried for every 1 tablespoon fresh). Or, use Italian seasoning instead.
• Bay leaves: These go in whole and come out before blending. Don't skip them, but don't worry if you don't have them; the lentil soup will still be good.
• Apple cider vinegar: Brightens, adds tang, and balances flavors. Sub: lemon juice, red wine vinegar, or white wine vinegar (start small and add to taste).
• Toppings: Parsley, red pepper flakes, vegan parmesan: These make each bowl look stunning. You can also use fresh basil or cilantro, chili oil, toasted pepitas, or a drizzle of extra coconut milk.

Which Lentils to Use for Lentil Soup?

I used uncooked dried green lentils and recommend using either green or brown lentils. Unlike red lentils, which fully dissolve when cooked and are better suited to silky puréed soups, green and brown lentils hold their shape through a long simmer. This is exactly what you want for a partially blended soup with texture.

They're interchangeable here, with only minor differences: green lentils have a slightly firmer bite and a mildly peppery flavor, while brown lentils are a bit earthier and soften a touch more. Both work perfectly in this recipe.

You don't need to soak them beforehand. Just rinse them, pick out any debris, and they go straight into the pot. They'll be fully tender after 20-30 minutes of simmering in the broth.

Variations

• Smoky: Add ½ teaspoon smoked paprika, a few dashes of chipotle hot sauce, or half a teaspoon of chipotle powder before blending.
• Curry: Stir in 1 tablespoon red curry paste or curry powder and a teaspoon of turmeric with the garlic and herbs.
• Autumn Flavor: Add diced sweet potatoes or butternut squash before simmering for a heartier seasonal version.
• Crunchy: Top with toasted chickpeas, pepitas (pumpkin seeds), or crispy shallots.
• More substantial: Add a can of drained white beans alongside the chickpeas, or stir in cooked farro or barley at the end for extra body.

Serving Ideas

• With crusty bread or a good baguette: This is the classic. A thick slice of my garlic bread or bread machine bread loaf, or a warm garlic butter dinner roll, is perfect for scooping up that thick, creamy broth.
• With a simple green salad: The best lentil soup deserves to be served with my best salads: apple spinach salad, insanely popular strawberry spinach salad, or simple beet salad with goat cheese.
• With grilled cheese sandwich: Make my Pear & Brie Grilled Cheese to create that savory-sweet balance with the broth. 
• Over rice or quinoa: If you want to stretch lentil soup further or want something even more filling, ladle the soup over a scoop of cooked rice, quinoa, farro, or cauliflower "rice" in the bowl. It turns into more of a stew-style meal.

Best Toppings for Lentil Soup

I like to top my lentil soup with chopped fresh parsley, Parmesan (vegan), and red pepper flakes. You can also use these toppings: fresh basil or cilantro, a swirl of coconut milk, toasted sourdough croutons, roasted chickpeas, roasted pepitas (pumpkin seeds), and crushed pita chips. For heat and presentation, drizzle with hot sauce or top with chili crisp.

More Soup Recipes

• Italian Sausage Potato Soup
• Pasta e Fagioli Soup
• Chicken Tortellini Soup
• Sausage White Bean Soup
• Italian Sausage Orzo Soup with Spinach & Mushrooms
• Sausage Tortellini Soup

How to Make Lentil Soup (Step-by-Step Photos)

• Cook the veggies (onion, carrot, celery) in olive oil with salt and pepper for 5-6 minutes until softened in a large pot over medium-high heat. Stir in the garlic and fresh herbs, and cook for 1 minute more.

• Simmer the soup: Add the lentils, chickpeas, vegetable broth, coconut milk, fire-roasted tomatoes, and bay leaves. Simmer for 20-30 minutes, until the lentils are tender. Remove the bay leaves.
• Thicken the soup: Using an immersion blender, partially blend the soup, leaving some texture.

• Stir in the spinach and apple cider vinegar, season to taste.
• Toppings: Serve hot in soup bowls topped with chopped parsley, red pepper flakes, and vegan parmesan, if desired.