A bowl of creamy vegan lentil soup, topped with fresh herbs and seeds. On a blue background with fresh herbs scattered around.
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5 from 16 votes

Vegan Lentil Soup

This 7-ingredient vegan lentil soup recipe is velvety smooth, creamy and nourishing! Ready in less than 25 minutes, it's a high-protein and delicious soup.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Soup
Cuisine: American, International, Vegan
Servings: 4
Calories: 218kcal
Author: Kate Hackworthy | Veggie Desserts

Ingredients

  • 1 tbsp olive oil
  • 1 onion chopped
  • 5 medium carrots coarsely grated
  • 3/4 cup (150g) dried red lentils uncooked
  • 5 1/2 cups (1 litre) vegetable stock/broth
  • 1/4 cup (100ml) milk dairy free, I used soy milk
  • 1 tsp ground cumin

To serve (optional)

  • Chopped fresh parsley
  • Mixed seeds

Instructions

  • Heat the oil in a large pot over a medium heat. Add the onion and cook for 3 minutes until softened.
  • Stir in the carrots, lentils, stock, milk and cumin, then bring to a boil.
  • Reduce the heat and simmer for 15 minutes or until the lentils are cooked.
  • Puree with a hand held blender or food processor. Add more water to thin, if desired.
  • Ladle the soup into bowls and optionally serve with chopped fresh parsley and mixed seeds. 

Video

Notes

 
Note: The nutritional information provided is approximate and is created with online calculators. Info will vary based on cooking methods and brands of ingredients used.

Nutrition

Calories: 218kcal | Carbohydrates: 33g | Protein: 11g | Fat: 4g | Sodium: 70mg | Potassium: 686mg | Fiber: 14g | Sugar: 6g | Vitamin A: 12850IU | Vitamin C: 10mg | Calcium: 92mg | Iron: 3.6mg