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Nourishing Vegan Lentil Tomato Soup
Smoky, silky, and loaded with protein, this vegan lentil tomato soup pulls off the rare feat of tasting like it simmered all day—without hijacking your schedule.
- 2 tablespoons olive oil
- 1 medium yellow onion finely chopped
- 2 medium carrots diced
- 2 ribs celery diced
- 4 cloves garlic minced
- 2 tablespoons tomato paste
- 1 can crushed tomatoes 28 ounces
- 5 cups vegetable broth plus more as needed
- 1 cup red lentils rinsed and picked over
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon oregano
- 1 bay leaf
- 1-2 teaspoons maple syrup
- 1-2 tablespoons lemon juice
- salt and black pepper
- crushed red pepper flakes to taste
- 1/3 cup coconut milk or cashew cream optional
- Fresh parsley or basil – chopped for garnish
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Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery with a pinch of salt. Cook 6–8 minutes until softened and lightly golden.
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Stir in garlic, tomato paste, cumin, smoked paprika, and oregano. Cook 1–2 minutes until fragrant and slightly darkened.
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Add crushed tomatoes, vegetable broth, lentils, bay leaf, and a pinch of pepper and red pepper flakes (if using).Stir to combine.
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Bring to a boil, then reduce to a steady simmer. Cover slightly and cook 18–22 minutes, stirring occasionally, until lentils are soft and starting to break down.
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Remove bay leaf. Stir in maple syrup and lemon juice. Add coconut milk or cashew cream, if using. Adjust salt and pepper. If too thick, add more broth.
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For a creamier soup, blend 2 cups in a blender or use an immersion blender for a few quick pulses.
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Ladle into bowls and top with chopped herbs. Serve with toasted bread.
FAQ
Can I use green or brown lentils instead of red?
Yes, but adjust the cook time. Green/brown lentils take 25–35 minutes and hold their shape more. The soup will be chunkier and less creamy, but still delicious.
Do I need to soak lentils?
No. Red lentils cook quickly without soaking. Just rinse well to remove dust and any tiny debris.
How do I make it oil-free?
Sauté the vegetables in a little of broth instead of olive oil and skip the finishing drizzle. The soup will still be flavorful and satisfying.
Is this freezer-friendly?
Absolutely. Freeze in individual portions for up to 3 months. Thaw overnight in the fridge or reheat gently from frozen with extra broth to loosen.
What can I use instead of coconut milk?
Cashew cream, unsweetened almond milk, or oat cream are great. Or skip the creaminess and blend part of the soup for body.
How do I fix a too-acidic soup?
Balance with a teaspoon of maple syrup and a pinch more salt. A tiny bit of coconut milk can also help.
Can I make this in an Instant Pot?
Yes. Sauté aromatics on the sauté setting, add remaining ingredients (except lemon and coconut milk), pressure cook on high for 6 minutes, natural release for 10 minutes, then finish with lemon and cream.