This easy lentil soup is one of the best things you can make with a bag of lentils and a few vegetables. It is hearty and thick, warmly spiced with cumin and smoked paprika, and finished with spinach and lemon for freshness. It is also vegan, high in protein and fiber, and costs very little per bowl.
An ancient comfort food
Lentils were among the first crops grown by humans, more than 9,000 years ago in the Middle East. Lentil soups are eaten from Morocco to India and across Europe, each with its own spices. This recipe borrows the warm cumin of Middle Eastern versions and the vegetables of a European pot.
Which lentils to use
Brown and green lentils hold their shape and give a hearty, chunky soup. Red and yellow lentils cook faster, about 20 minutes, and break down into a creamy, almost smooth soup. French green or black beluga lentils stay firm and look beautiful but take a little longer.
Do lentils need soaking?
No. Unlike dried beans, lentils cook quickly without soaking. Just rinse them in a sieve and pick out any small stones or shriveled lentils.
Bloom the spices
Cooking the ground spices in oil for a minute releases their aromas and makes the soup taste rounder. Be careful not to burn them; add the tomatoes as soon as they smell fragrant.
Creamy without cream
Blending a portion of the soup and stirring it back in thickens the broth while keeping plenty of texture. You can also mash some lentils against the side of the pot with a spoon.
Finish with acid
Lemon juice at the end brightens the earthy lentils and makes all the flavors pop. Red wine vinegar or a splash of balsamic work too. Taste before and after adding it, and you will see how much it changes the soup.
A protein-packed meal
One cup of cooked lentils has about 18 grams of protein and 15 grams of fiber, plus iron and folate. That is why lentil soup is so filling and a favorite for meatless meals.
Variations
Add diced potatoes or sweet potatoes, swap the spinach for kale, stir in a spoonful of harissa for heat, or add browned Italian sausage for a meaty version. Coconut milk and curry powder turn it into a gentle lentil curry soup.
Serving ideas
Serve with warm pita, crusty bread or a dollop of yogurt. For more bean-based comfort, try our split pea soup or the smoky black bean soup.
Storing and freezing
Lentil soup thickens as it sits; thin it with broth when reheating. It keeps for 5 days in the fridge and freezes for up to 3 months.
Lentils on a budget
A one-pound bag of dried lentils costs about as much as a cup of coffee and makes enough soup for six people. Together with pantry spices and a few vegetables, this is one of the most economical meals you can cook.
Make it with sausage
Brown sliced smoked sausage or crumbled Italian sausage before the vegetables for a meaty Italian-style lentil soup.
Garnish
Top each bowl with a drizzle of olive oil, a pinch of chili flakes and chopped parsley.
Frequently asked questions
Why are my lentils still hard?
Old lentils take longer to cook, and salt or acid added too early can slow them down. Keep simmering and add the lemon at the end.
Can I use canned lentils?
Yes. Use three 15 oz cans, rinsed, and simmer for just 10 minutes.
Can I make lentil soup in an Instant Pot?
Yes. Sauté the vegetables, add everything except the spinach and lemon and cook on high pressure for 12 minutes.