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
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Main Meal, Soup
Cuisine: American, Gluten Free, Vegan
Servings: 4
Calories: 334kcal
Cost: $5


  • 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


  • 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
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN
Latest posts by Cristina Cavanaugh RD LDN (see all)

Leave a Comment

Recipe Rating