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    Home » Appetizers

    Vegan Lentil Soup (Middle Eastern Style)

    Published: May 7, 2020 Updated: Nov 27, 2021 by Alison Andrews This post may contain affiliate links

    Jump to Recipe
    Vegan Lentil Soup

    This vegan lentil soup is a blended Middle Eastern style lentil soup, made with red lentils and blended for a super creamy and delicious soup!

    Vegan lentil soup topped with fresh chopped parsley and black pepper in a black bowl.

    This vegan lentil soup is simply amazing! It has a wonderfully rich flavor and is so creamy you’ll swear it must actually have cream in it, but nope, nothing like that. It’s really just sooo good.

    This is the style of lentil soup that we came across again and again while living in the Middle East. I have since discovered that not all lentil soup is made this way and it’s very often made as a chunky, not blended, soup.

    But this is really my favorite. It’s so creamy and satisfying and it’s also incredibly easy with just 6-ingredients. 

    It serves four as an appetizer, or two as a main course and it’s 14 grams of protein per bowl if you’re serving it as an appetizer, or 28 grams of protein per bowl if you’re serving it as a main course.

    So it packs a protein punch in a most delicious and satisfying way. 

    And if you love lentils then definitely check out our vegan lentil curry, lentil bolognese, red lentil dal, lentil ragu and vegan dal makhani.

    Ingredients You’ll Need To Make This Soup:

    Photo of the ingredients needed to make vegan lentil soup.

    Ingredient Notes

    • Red lentils – it’s important to use dried red lentils or split red lentils in this soup. This is because red lentils cook relatively quickly and also get quite mushy when cooked so are ideal for blending. 
    • Carrots – should be sliced quite thinly so that they don’t take too long to cook.
    • Vegetable stock – or broth. The vegetable stock we use is quite salty, so if you’re using a low sodium stock or broth then you’ll likely need to add extra salt to the recipe.
    Vegan lentil soup topped with fresh chopped parsley and black pepper in a black bowl.

    How To Make Vegan Lentil Soup

    Full measurements and instructions can be found in the recipe card at the bottom of the post. This is just a summary of the process to go along with the process photos. 

    • Add chopped onion to a pot with some olive oil and dried cumin and sauté until the onions are softened. 
    Two photo collage showing chopped onions, olive oil and cumin added to pot and sautéed.
    • Add chopped carrot and toss up with the onions.
    Two photo collage showing chopped carrots added to pot and tossed with the onions.
    • Add the red lentils and toss them with the carrots and onions. 
    Two photo collage showing red lentils added to pot and tossed with the onions and carrots.
    • Add vegetable stock and mix everything together. 
    Two photo collage showing vegetable stock added to pot and mixed in.
    • Bring to the boil, reduce heat, cover the pot and simmer until the lentils are soft and cooked. 
    • Use an immersion blender to blend the soup until smooth. If you don’t have an immersion blender then transfer the soup to your blender jug and blend it up in stages, returning to the pot once blended. 
    Two photo collage showing cooked lentil soup in a pot and then blended with an immersion blender.
    • Add salt and pepper to taste.
    • Your soup is ready to serve!
    Vegan lentil soup in a pot with a soup ladle.

    Serving Suggestions

    Serve into bowls and top with fresh chopped parsley and a sprinkle of ground black pepper with some lemon wedges on the side and you have a really good high protein meal or a fabulous appetizer. 

    If you want to be a real cooking superstar, well, you could make your own whole wheat bread to serve with it or some delicious vegan focaccia (as pictured).

    Vegan lentil soup topped with fresh chopped parsley and black pepper in a black bowl.

    Recipe Tips

    If your soup is bland, add more salt. The vegetable stock we use is pretty salty so we never need to add extra salt. But if you taste test and find it in any way bland then you simply need to add more salt. And of course add some pepper too, to taste.

    Make it oil-free. If you would prefer it to be oil-free, then you can simply sauté the onions with a little water or vegetable stock instead of the oil. This soup is just as delicious oil-free.

    Vegan lentil soup in a black bowl with a spoon.

    Storing and Freezing

    Keep leftovers stored in the fridge and enjoy over the next 3-4 days.

    This soup is also freezer friendly for up to 3 months so you can definitely make up some to freeze and have later if you like. 

    Vegan lentil soup in a black bowl with a spoon.

    More Vegan Soup Recipes

    1. Vegan Carrot Soup
    2. Vegan Potato Soup
    3. Vegan Tomato Soup
    4. Vegan Sweet Potato Soup
    5. Vegan Pumpkin Soup
    6. Vegan Butternut Squash Soup
    Focaccia dipping into a bowl of lentil soup.

    Did you make this recipe? Be sure to leave a comment and rating below!

    Vegan lentil soup topped with fresh chopped parsley and black pepper in a black bowl.

    Vegan Lentil Soup

    This vegan lentil soup is a blended Middle Eastern style lentil soup, made with red lentils and blended for a super creamy and delicious soup!
    4.91 from 50 votes
    Print Pin Rate
    Course: Appetizer, Gluten-Free, Soup
    Cuisine: Middle Eastern, Vegan
    Diet: Vegan
    Prep Time: 15 minutes
    Cook Time: 25 minutes
    Total Time: 40 minutes
    Servings: 4
    Calories: 251kcal
    Author: Alison Andrews

    Ingredients

    • 1 Medium Onion White, Yellow or Brown, Chopped
    • 2 Tablespoons Olive Oil
    • 1 teaspoon Cumin
    • 2 Medium Carrots Chopped
    • 1 cup Dried Red Lentils (200g)
    • 4 cups Vegetable Stock (960ml)
    • Salt and Pepper to taste

    For Serving (Optional):

    • Fresh Chopped Parsley
    • Ground Black Pepper
    • Lemon Wedges
    Prevent your screen from going dark

    Instructions

    • Peel and chop the onion and add to a pot with the olive oil and cumin and sauté until slightly softened.
    • Add the carrots and toss together. Then add the lentils and toss together with the other vegetables. Finally, add in the vegetable stock and mix everything together.
    • Bring to the boil and then reduce heat, cover the pot and simmer until the lentils and carrots are soft and cooked.
    • Take the pot off the heat and blend directly in the pot using an immersion blender. If you don't have an immersion blender, then allow to cool before transferring to your blender jug and blending up in stages until it's all smooth.
    • Serve into bowls and top with fresh chopped parsley and ground black pepper, with lemon wedges on the side.

    Video

    Notes

    1. Red lentils. You can use dried red lentils or split red lentils. These cook fairly fast and are also ideally suited to blending.
    2. If your soup is bland, add more salt. The vegetable stock we use is pretty salty so we never need to add extra salt. But if you taste test and find it in any way bland then you simply need to add more salt. And of course add some pepper too, to taste.
    3. Make it oil-free. If you would prefer it to be oil-free, then you can simply sauté the onions with a little water or vegetable stock instead of the oil. This soup is just as delicious oil-free.
    4. Storing: Keep leftovers stored in the fridge and enjoy over the next 3-4 days.
    5. Freezing: This soup is also freezer friendly for up to 3 months so you can definitely make up some to freeze and have later if you like. 
    6. This recipe was first published in January 2018.

    Nutrition

    Serving: 1Serve | Calories: 251kcal | Carbohydrates: 41.3g | Protein: 14g | Fat: 4.1g | Saturated Fat: 0.5g | Sodium: 516mg | Fiber: 7.6g | Sugar: 6.6g
    DID YOU MAKE THIS RECIPE? Rate it & leave your feedback in the comments section below, or tag @lovingitvegan on Instagram and hashtag #lovingitvegan
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    About the Author

    Hi I'm Alison Andrews, I'm the voice and cook behind Loving It Vegan. I love making delicious vegan food and creating vegan versions of all your old favorites, so that you’ll never feel like you’re missing out. Find out more about me here.

    Loving It Vegan is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This site may contain some of these links to Amazon.com. If you make a purchase through one of those links, Loving It Vegan will receive a small commission from the purchase at no additional cost to you.

    Reader Interactions

    Comments

    1. Anne says

      January 06, 2023 at 3:26 pm

      Absolutely delicious 😋 would definitely recommend!!5 stars

      Reply
      • Alison Andrews says

        January 13, 2023 at 2:56 pm

        Thanks so much Anne!

        Reply
    2. Cush says

      December 19, 2022 at 9:09 pm

      This is such a wonderful recipe that me and my family use pretty much weekly (we live in the Scottish highlands so it’s pretty much winter 5 months of the year). Thank you so much for this, all the best for 20235 stars

      Reply
      • Alison Andrews says

        December 20, 2022 at 10:43 am

        So happy you love the soup! Thanks for the awesome review and all the best for 2023 to you too! 🙂

        Reply
    3. Lew says

      October 18, 2022 at 9:50 pm

      Hi Alison, this came out great. I love simple delicious recipes. Thanks so much. Lew5 stars

      Reply
      • Alison Andrews says

        October 19, 2022 at 11:04 am

        So glad you enjoyed it Lew! Thanks for the awesome review!

        Reply
    4. Laurie Schweitzer says

      August 15, 2022 at 11:23 am

      Super easy and delicious. I did add 2 cloves of minced garlic. As recommended, more salt to really bring out the flavors. Don’t skip the fresh lemon and fresh parsley at the end. Piece of crusty bread, and you’re set!4 stars

      Reply
    5. Seonaid says

      August 02, 2022 at 9:45 am

      Hi Alison. I’m trying to develop my vegan cooking skills and have always wanted to make tasty lentil soup. I made this last night and it was delicious. The recipe is really easy to follow and the turmeric gives the soup an added interest. You are my cooking guru as I increase my vegan cooking repertoire xx5 stars

      Reply
      • Alison Andrews says

        August 02, 2022 at 12:55 pm

        Thanks so much Seonaid! So glad you liked the soup!

        Reply
    6. Tina Klein says

      January 29, 2022 at 6:51 pm

      Love this soup. It paired perfectly with a cold, windy, snowy day. I did add more spices to give it a little kick. Cayenne, chilli pepper, paprika, & garlic The fresh lemon is a great addition. I used cilantro in place of parsley because that’s what I had on hand.5 stars

      Reply
      • Alison Andrews says

        January 31, 2022 at 10:53 am

        Awesome! So glad you enjoyed it! Thanks so much for the great review!

        Reply
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