Easy Lentil Soup (High-Protein)

A bowl of hearty vegetable and lentil soup topped with shaved parmesan, fresh herbs, and chili flakes, with a wooden spoon, bread, and a small dish of chili flakes on the side.

Easy Lentil Soup (High-Protein)

This easy one-pot lentil soup is made with green or brown lentils, chickpeas, coconut milk, fire-roasted tomatoes, spinach, and fresh herbs simmered in a veggie-packed broth. It’s healthy, vegan, gluten-free, and dairy-free, but still hearty, filling, and packed with plant-based protein and fiber. I consider it one of the best soups for simple weeknight dinners and meal prep! I cook it on the stovetop and provide alternative cooking instructions for the Instant Pot & Slow Cooker.

Course Soup

Cuisine American

Keyword easy lentil soup, lentil soup

Prep Time 15

Cook Time 45

Total Time 1

Servings

Calories 395kcal

Author Julia

Equipment

Knife
cutting board
Measuring spoons
Measuring cups
5-quart Dutch oven
Immersion blender

Ingredients

Lentil Soup

2 tablespoons olive oil
1 large yellow onion diced
2 large carrots peeled and sliced
2 large celery stalks sliced
6 cloves garlic minced
1 tablespoon fresh oregano minced
1 tablespoon fresh thyme minced
1 tablespoon fresh sage minced
1 ½ cups uncooked green or brown lentils
15 oz canned garbanzo beans (chickpeas) (1 can) drained and rinsed
4 cups vegetable broth more if needed
15 oz full-fat coconut milk (1 can)
15 oz canned fire roasted diced tomatoes (1 can)
2 bay leaves
6 oz fresh spinach leaves chopped if large
1 tablespoon apple cider vinegar or to taste
Kosher salt and freshly ground black pepper to taste

Garnish

Fresh parsley roughly chopped
Red pepper flakes
Vegan parmesan or similar vegan cheese

US Customary - Metric

Instructions

In a large 5 quart Dutch oven or heavy pot, heat the olive oil over medium-high heat. Add onion, carrot, celery, salt & pepper. Cook for 5-6 minutes until softened, stirring occasionally.
Add garlic, oregano, thyme, and sage. Cook 1 minute more.
Add lentils, drained garbanzo beans, vegetable broth, coconut milk, fire-roasted tomatoes (undrained), and bay leaves.
Bring to a boil, then reduce heat to low. Cover and simmer for 20-30 minutes, stirring occasionally, until lentils are tender. Remove bay leaves.
Use an immersion blender to partially blend the soup but keeping some of it still chunky. You can also remove some of the soup and place it into a blender, blend until smooth, then return it to the pot.
Tip: When you go in with the immersion blender, less is more. The goal is to thicken and emulsify the broth, not to purée everything. Work in short pulses and stop while there are still plenty of visible chunks. If using a regular blender, transfer only about 2 cups of soup, blend it smooth, and stir it back in.
Stir in spinach and apple cider vinegar. Season to taste.
Serve hot with fresh parsley, red pepper flakes, and vegan parmesan as desired.
Note: I provide helpful step-by-step photos + tips below this recipe card. ⬇️⬇️

Notes

Using an immersion blender: You are welcome to blend everything together or not blend at all! The recipe is written to enjoy the best of both texture worlds.
Don’t add the spinach too early, as it cooks very quickly. This is why it’s added right at the end to ensure it stays bright green and doesn’t get overcooked.
Soup consistency: If the soup is too thick for you, add more broth or water to thin it out. Want it thick? Blend it a little more!
Make-ahead friendly: This soup is great when made one day ahead of time!
Love garbanzos and lentils? You can add up to 2 cups of lentils and 2 cans of garbanzos if you like!
Need it even creamier? Use 2 cans of coconut milk and 2 cups of vegetable broth instead.
Add other veggies: Because this recipe is incredibly versatile, feel free to add in other veggies you love! Some examples: waxy or starchy potatoes cut into small cubes, green beans, corn, zucchini, cabbage. The world is your oyster! However, I recommend steering clear of broccoli as it can impart a very overpowering flavor to the rest of the soup.

How to Make Lentil Soup in a Slow Cooker (Crockpot)

In a skillet, sauté the onion, carrot, celery, and garlic until softened.
Transfer the sautéed vegetables to the slow cooker along with the herbs, lentils, chickpeas, vegetable broth, coconut milk, tomatoes, and bay leaves.
Slow cook: Cook on LOW for 6–7 hours or HIGH for 3–4 hours, until the lentils are tender.
Use an immersion blender to partially blend the soup for about 15 minutes before serving for a thicker texture.
Stir in the spinach and apple cider vinegar, and let the spinach wilt before serving.
Adjust consistency: If the soup is too thick, add a splash of vegetable broth. If it’s too thin, cook uncovered for another 10–15 minutes.

How to Make Lentil Soup in an Instant Pot

Use the Sauté function to cook the veggies (onion, carrots, and celery) in olive oil with a pinch of salt for about 4–5 minutes, until softened. Add garlic and fresh herbs and cook for about 1 minute.
Deglaze: Pour in a small splash of vegetable broth and deglaze, scraping up any browned bits from the bottom of the pot.
Pressure Cook: Add lentils, chickpeas, remaining broth, coconut milk, fire-roasted tomatoes, and bay leaves. Seal the lid and cook on High Pressure for 12 minutes.
Allow a Natural Release for 10 minutes, then finish with a Quick Release.
Switch back to Sauté (Low) if needed and partially blend the soup with an immersion blender to thicken it.
Stir in the spinach and apple cider vinegar and simmer briefly until the spinach wilts.

Storage, Reheating, Freezing, Make-Ahead

Storage: Cool completely, then store in airtight containers in the fridge for 4–5 days.
Reheating: Warm on the stovetop over medium-low, stirring often. Add a splash of broth or water if it thickens. Microwave works too - stir halfway through.
Freezing: Freeze in freezer-safe containers (leave room for expansion) for up to 3 months. For the best texture, freeze before adding spinach, then add fresh spinach after reheating.
Make-ahead: Make the full soup 1–2 days ahead - the flavor will get even better. Hold back the vinegar and the spinach and add both right before serving when reheating.

Nutrition