Vegan Lentil Soup

This versatile, savory vegan lentil soup is an easy vegan recipe that you can make any day of the year. If you’re after a gluten-free, freezer-friendly recipe, this soup is begging to be part of your weekly meal planning! Make it on the weekend and enjoy it for lunches and dinners all week long!

Two bowls of curried lentil soup with a loaf of crusty bread behind it.

Shawn described this soup as a surprising instance of something healthy actually tasting really delicious too. So, that just about sums up my work here today. Marly out!

Just kidding. You know me. I always have more to say!

How to Make Vegan Lentil Soup

This may seem like a long list of ingredients, but it’s a lot of seasonings. I promise, this soup comes together fairly easily. See for yourself:

  • olive oil
  • onion
  • garlic
  • carrots
  • potatoes (I used red potatoes)
  • water
  • vegetable broth
  • stewed tomatoes (14.5 ounce can)
  • tomato paste
  • tamari (or soy sauce)
  • curry powder
  • ground turmeric
  • lentils
  • cooked brown rice (cook brown rice yourself or buy pre-cooked packaged brown rice)
  • frozen spinach (10 ounce package)
  • salt and pepper

Just as an FYI – I always keep a few 10-ounce packages of frozen spinach in my freezer. That’s because freezing veggies doesn’t have much of an impact on nutritional value. In fact, some studies have shown that some fresh fruits and veggies can lose some nutrients when stored and transported.

The hardest part about this recipe is getting the lentils cooked correctly. I agree with Emma Christensen of The Kitchn in her article How to Cook Tender Lentils on the Stove, that finding the right simmer level is key.

If you simmer too high, you’ll lose the liquid too quickly and some of the lentils might be mushy. However, if you simmer too low, the lentils will still be underdone. Emma suggest, “You want to see just a few bubbles in the water and some gentle movement in the lentils.”

Meal Planning with Lentil Soup

This soup is great for meal planning because you can make a big batch on the weekend and enjoy it for lunch and/or dinner the rest of the week.

In fact, the flavors in this soup intensify over time, making it the ultimate in meal prepping recipes.

Can Lentil Soup be Frozen?

You can freeze lentil soup for up to 2 months. Simply allow the soup to cool and then transfer to freezer-safe containers, label, and freeze.

To serve, remove from the freezer and place in the microwave and cook in defrost mode until the soup is thawed. Either continue heating in the container or transfer to individual servings and cook until heated through.

Looking down on a bowl of curried lentil soup with a loaf of bread beside it.

To serve, simply pour the soup into a bowl and cook in the microwave until heated through. I like adding some vegan sour cream as a topping and a generous drizzle (or pour) of sriracha for added heat.

I can imagine having a bowl of this vegan lentil soup with a slice of Savory Zucchini Bread on the side.

If you love vegan soup recipes, be sure and check out my Vegan Chicken Noodle Soup, Vegan Cheeseburger Soup, Vegan Beef Soup, Smoky Vegan Pinto Soup, and my Vegan Butternut Squash Soup.

A bowl of curried lentil soup shows chopped carrots and spinach in the bowl.

Do you love this recipe for vegan lentil soup? Me too! While you’re making it, be sure and snap a photo and share it with me using #namelymarly on Instagram. I love seeing your photos!

A bowl of curried lentil soup shows chopped carrots and spinach in the bowl.

Vegan Lentil Soup

Sit down to a bowl of savory lentil soup made hearty with brown rice, spinach, diced potatoes and just the right spices. Let your comfort food find it’s healthy groove!
5 from 2 votes
Print Pin Rate
Course: Soup
Cuisine: Indian
Keyword: Curry Lentil Soup, Vegan Lentil Soup
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 40 minutes
Servings: 6
Calories: 380kcal
Author: Marly


  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 2 cloves garlic minced
  • 2 cups chopped carrots
  • 2 cups chopped potatoes (with peel)
  • 4 cups water
  • 4 cups low sodium vegetable stock
  • 14.5 ounces canned stewed tomatoes
  • 2 tablespoons tomato paste
  • 1 tablespoon tamari (or soy sauce)
  • 2 teaspoons curry powder
  • ½ teaspoon ground turmeric
  • 2 cups dried brown lentils
  • 1 cup cooked brown rice
  • 10 ounce frozen spinach , thawed
  • salt and pepper to taste


  • In a pot, add oil and sauté onion over medium heat until onion is tender, about 5 minutes. Add chopped garlic and cook for about a minute.
  • Add chopped carrots and potatoes and cook until vegetables begin to become tender.
  • Add water, broth, tomatoes, tomato paste, tamari (or soy sauce), curry, and turmeric. Stir together. Then add dried lentils. Bring to a boil and cover and reduce heat to low so that it comes to a gentle simmer. Cook until lentils are tender, about 35 minutes. 
  • Once lentils are tender, stir in cooked brown rice, and spinach. Salt and pepper to taste. Cook until spinach is heated through then remove from heat. Allow to cool for 10 minutes. Either transfer to serving dishes or for meal prepping, transfer to sealable containers. This will keep in the fridge for up to 7 days or in the freezer for up to 2 months.
  • To serve, place individual servings in a bowl and cook in a microwave until heated through. Garnish with chopped green onions, tomatoes, and/or coconut yogurt.


Updated by Marly · Permalink