Red Lentil Soup, Vegan and Gluten-Free

The best recipe for Red Lentil Soup
red lentil soup vegan gluten free best recipe

Rain, rain, rain….

Rainy days call for a hot pot of soup!  Lentils are an inexpensive source of protein.  They also are a great source of folate, B vitamins and fiber.  Red lentils are great in soups and dahls because they break down very easily and are the sweetest of all the lentils.  I added curry powder for spice and a pinch of cayenne pepper for heat!  Add more if you like it spicy!  Before serving, give it a squeeze of lemon to enhance the flavor.

red lentil soup vegan gluten free best recipe

Red Lentil Soup

The best recipe for Red Lentil Soup
Course Main Meal, Soup
Cuisine American, Gluten Free, Vegan
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 334kcal
Cost $


  • 2 tablespoons extra virgin olive oil
  • 1 1/3 cup about 8 ounces red lentils, picked through and rinsed
  • 7 cups low-sodium vegetable broth
  • 1/2 red onion diced
  • 2 large carrots diced
  • 4 cloves garlic finely chopped
  • 2 tablespoons tomato paste
  • 1 tablespoon curry powder
  • 1/8 teaspoon cayenne pepper or to taste
  • 3/4 teaspoon fine sea salt or to taste
  • 2 large handfuls of baby spinach
  • Lemon wedges for serving optional
How many Ounces Are in a Cup?
How many Grams are in a Cup?


  • In a large pot, heat the olive oil over medium heat. Add onion and saute until translucent, add garlic and saute for a few more minutes.
  • Add carrots, tomato paste, lentils, curry powder and cayenne and sea salt.
  • Add broth and bring to a boil over high heat. Lower heat and simmer, uncovered, until vegetables and very tender and lentils begin to fall apart, about 25 minutes.
  • Add spinach in the last few minutes of cooking.
  • Squeeze with a wedge of lemon and enjoy 🙂


Calories: 334kcal | Carbohydrates: 49g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 526mg | Potassium: 811mg | Fiber: 22g | Sugar: 6g | Vitamin A: 5329IU | Vitamin C: 9mg | Calcium: 63mg | Iron: 5mg
Cristina C. RD LDN

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