This creamy red lentil soup is a hearty, budget-friendly meal that’s quick to make, packed with protein, and perfect for cozy nights.
For more easy soup recipes, check out our Mediterranean chickpea soup, Greek chicken and lemon soup, tomato lentil soup, and tuscan tomato and bread soup.
Nutritious, Budget-Friendly, and Perfect for Meal Prep
Louise and I love making this creamy red lentil soup as the days get shorter and the air turns crisp 🥣.
It’s protein-rich, fiber-packed, and naturally low in saturated fats, making it a nourishing meal that supports a balanced diet.
Because it’s a budget friendly soup idea, you can create a hearty dinner with just a handful of pantry staples.
Best of all, this Mediterranean lentil soup is quick to prepare, full of flavor, and perfect for meal prep 🌿🍋.
Nico Pallotta
Ingredients
For quantities, see recipe card at the bottom of the page.
- Olive oil: Extra virgin olive oil gives the best flavor, but avocado oil or butter will also work.
- Onion: Yellow onion is classic, though white or red onions bring a slightly different sweetness. Shallots can add a milder flavor.
- Carrot: Adds natural sweetness and color. Try parsnips or sweet potatoes for a twist in this cozy fall soup recipe.
- Celery: Balances the sweetness of carrots. Fennel stalks or even bell pepper can stand in for celery if needed.
- Garlic: Fresh cloves are best, but garlic powder works if that’s all you have. Roasted garlic will give a deeper flavor.
- Ground cumin or oregano: Cumin adds warmth and earthiness, while oregano leans Mediterranean. Smoked paprika or curry powder can change the flavor profile.
- Tomato paste: Deepens color and richness. Substitute with canned crushed tomatoes or even roasted red peppers blended smooth.
- Potatoes: Give body and creaminess when blended. Cauliflower or butternut squash make lighter, veggie-forward swaps.
- Vegetable broth: Store-bought is convenient, but homemade broth adds incredible depth. Chicken broth works if you’re not keeping it vegetarian lentil soup.
- Red lentils: The star of the show—quick-cooking and creamy. Yellow lentils or split peas can be used, though they’ll need more simmering.
- Lemon: Fresh lemon juice brightens the flavors. Lime works in a pinch, or a splash of apple cider vinegar.
- Parsley: Adds freshness at the end. Cilantro, dill, or even basil can be used depending on what you have.
How to Make Creamy Red Lentil Soup
Sauté the Vegetables
Finely chop the onion, carrot, celery, and garlic (a food processor makes it easy). Warm olive oil in a large pot, then add the vegetables. Cook for about 4 minutes until softened. Stir in cumin and tomato paste, cooking 1 minute more until fragrant and slightly caramelized.
Simmer with Potatoes and Lentils
Add peeled and chopped potatoes, vegetable broth, and rinsed red lentils straight into the pot. No soaking is needed—the lentils cook quickly. Season with salt and black pepper, then bring to a gentle simmer. Cook 15–20 minutes, stirring now and then, until the lentils break down into a naturally creamy base and the potatoes are fork-tender. This step is where the magic of an easy lentil soup with vegetables really comes together.
Blend Until Smooth
Use an immersion blender to puree the soup right in the pot until silky. For an extra-smooth texture, let the soup cool slightly and blend in batches in a standing blender.
Brighten and Serve
Taste and adjust seasoning. Add more broth if you’d like a thinner consistency. Finish with fresh lemon juice and parsley to lift the flavors. Serve hot with crusty bread for dipping—or enjoy as a healthy high protein soup recipe that stands beautifully on its own.
Tips
- Rinse the lentils well: A quick rinse removes excess starch and dirt and helps the soup cook evenly.
- Don’t skip the sauté: Taking a few minutes to soften onion, carrot, and celery builds flavor for this Mediterranean lentil soup.
- Simmer gently: Keep the heat low so the lentils don’t stick to the bottom—stir every few minutes.
- Adjust thickness: Add extra broth if you prefer a lighter texture or let it reduce for a thicker, cozy fall soup recipe.
- Brighten at the end: A squeeze of lemon juice just before serving makes all the flavors pop.
- Use fresh herbs: Parsley is classic, but dill or cilantro can transform this into a whole new healthy lentil soup recipe.
- Make it ahead: The flavors deepen after a day in the fridge, making this an ideal meal prep option.
Frequently Asked Questions
You can, but they’ll take longer to cook and won’t give the same silky texture you get from red lentils in a vegetarian lentil soup.
Nope! Split red lentils cook fast. Just give them a rinse to remove starch and dust.
Yes—just cook it longer and mash lightly with a spoon or potato masher for a chunkier, rustic version.
Crusty bread, pita, or a light salad all work well. It’s also a budget friendly soup idea that’s filling enough on its own.
Absolutely. Let it cool completely, then freeze in containers for up to 3 months.
More Mediterranean Dinner Recipes
- Mediterranean chicken (sheet-pan)
- Baked cod (sheet-pan)
- Chicken gyros (sheet-pan)
- Italian tuna pasta
- Chicken tagine (one-pot)
- Asparagus carbonara
- Chicken shawarma (sheet-pan)
- Greek chicken with lemon and orzo (one-pot)
Tried this creamy lentil soup recipe? We'd love to hear what you think! Leave a 🌟 star rating and drop a comment below—we read every single one. 💬💛
Recipe
Creamy Red Lentil Soup (High-Protein, One-Pot)
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion
- 1 carrot
- 1 rib celery
- 3 cloves garlic
- 1 teaspoon ground cumin or dried oregano
- 2 tablespoons tomato paste
- 2 medium potatoes peeled and cut into small chunks
- 8 cups vegetable broth add 4 cups at a time
- 2 cups red lentils dried – no soaking required
- 1 teaspoon salt more or less to taste + black pepper
- 1 lemon cut into wedges
- 1 tablespoon parsley chopped
Instructions
- Sauté the Vegetables: Chop 1 onion, 1 carrot, 1 rib celery, and 3 cloves garlic (food processor works). Heat 2 tablespoons extra virgin olive oil in a large pot, cook veggies 4 minutes. Stir in 1 teaspoon ground cumin and 2 tablespoons tomato paste, cook 1 more minute until fragrant.
- Simmer with Potatoes and Lentils: Add 2 medium potatoes (peeled and diced), 8 cups vegetable broth (4 cups at a time), and 2 cups red lentils (rinsed - no soaking required). Season with 1 teaspoon salt and 2 twists of pepper. Simmer 15–20 minutes, stirring, until lentils are creamy and potatoes tender.
- Blend Until Smooth: Blend with an immersion blender until silky, or use a standing blender for extra-smooth soup.
- Brighten and Serve: Adjust seasoning, add more broth if needed. Stir in lemon juice, sprinkle with parsley, and serve hot with bread.
Notes
- Olive oil → Avocado oil or butter
- Onion → White onion, red onion, or shallots
- Carrot → Parsnips or sweet potatoes
- Celery → Fennel stalks or bell pepper
- Garlic → Garlic powder or roasted garlic
- Ground cumin or oregano → Smoked paprika or curry powder
- Tomato paste → Crushed tomatoes or blended roasted red peppers
- Potatoes → Cauliflower or butternut squash
- Vegetable broth → Homemade broth or chicken broth
- Red lentils → Yellow lentils or split peas
- Lemon → Lime juice or apple cider vinegar
- Parsley → Cilantro, dill, or basil
- Rinse lentils first – removes starch and helps them cook evenly.
- Sauté the base – onion, carrot, and celery build flavor fast.
- Simmer low and slow – prevents sticking and keeps the soup creamy.
- Control the texture – add broth for lighter or reduce for a thicker cozy fall soup recipe.
- Finish with lemon – brightens everything at the very end.
- Fresh herbs matter – parsley is classic, but dill or cilantro make a healthy lentil soup recipe shine.
- Make it ahead – the flavor gets even better overnight, perfect for meal prep.
Zeta says
Delicious 😋