Go Back
close up of a Creamy lentil soup in a bowl with a spoon inside, topped with fresh chopped herbs and toasted seeds, some red pepper flakes sprinkled on top

Creamy Lentil Soup Recipe (Easy, vegan & NO coconut)

This creamy red lentil soup is one of our favorite soup recipes that everyone loves. It´s filling, nutritious and is perfect main course as a dinner or lunch. It takes only 30 minutes to make and uses cheap basic staple ingredients.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Main Course
Cuisine: Mediterranean
Ingredients Method

Ingredients
  

  • 3 Tbsp olive oil extra virgin
  • 1 large white onion (200 grams) chopped
  • 2 medium carrots (130 grams) diced
  • 1 large potato (200 grams) diced, with peels
  • 1.5 Tbsp tomato paste
  • 1.5 cups dry red lentils
  • 0.5 tsp dried oregano
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 0.5 tsp black pepper crushed
  • 1 tsp salt
  • 5 cloves garlic chopped
  • 6 cups vegetable broth 1.44 liters
  • 4-8 Tbsp pumpkin or any other seeds optional
  • handful fresh chopped herbs like peppermint, parsley or coriander optional
  • 4 slices fresh lemon optional
  • pinch crushed pepper or red pepper flakes for garnish optional

Method
 

  1. First prepare all the ingredients so you have them ready before turning on the heat.
  2. Wash dry red lentils in a colander under running cold water.
  3. Peel and chop the onion.
  4. Wash and dice the potato. You can leave the skin on, it is rich in iron and won´t affect the taste or texture of the soup.
  5. Dice the carrots.
  6. Measure out the spices and tomato paste and have them ready on the side.
  7. Warm a thick bottomed pot on medium heat and add olive oil. (Alternatively fry vegetables in a pan and then move everything into a pot at step 12 when adding vegetable stock).
  8. Sauté chopped onions on low- medium heat for about 3-5 minutes or until they are translucent.
    recipe step of sautéing onions in a heavy bottom pot
  9. Add potatoes and carrots and fry a bit more, around 2 minutes.
    diced potatoes and carrots added to the Sautéed onions in the pot
  10. Add tomato paste and stir for another half a minute.
    next step in the recipe of Tomato paste added to the vegetables in the pot
  11. Add lentils, all the spices along with salt, pepper and crushed garlic. Stir everything and fry for another minute or so but not much longer, you dont want the spices and garlic to burn.
    next step in the recipe making: Red lentils, spices and salt added to all the vegetables in the pot
  12. Add vegetable broth and boil for 20 minutes on medium heat until lentils are falling apart and mushy and vegetables are soft. Remember to stir the soup every 5-8 minutes or so as the lentils will sink and could stick to the bottom if left too long.
    Next step in the recipe: pot full with vegetable broth
  13. Take the pot with soup off the heat and blend everything with immersion blender until creamy and smooth.
    (Alternatively use food processor or any other blender. !!Be careful as the soup is very hot!! If using blender with a jar blend the soup in several portions to avoid getting scalded).
    Recipe step of blending finished creamy red lentil soup with hand blender
  14. To toast the seeds warm up a a dry skillet (without oil). Add the seeds in the pan and toast on medium high heat until golden for around 1-2 minutes.
    Shake the pan often to toast evenly from all sides. Never leave the pan as the seeds burn very fast. Add a pinch of salt in the end.
    Various golden toasted seeds (pumpkin, sesame, sunflower) in a pan
  15. Serve the soup topped with toasted pumpkin or any other seeds and fresh chopped herbs. Add a pinch of black pepper or red pepper flakes for some heat.
    A squeeze of fresh lemon juice in every bowl is also a nice finish or you can just serve some lemon wedges on the side.
    And of course a warm toasted pitta bread or any other rustic bread will go perfectly with this creamy soup.
    creamy red lentil soup in a bowl topped with toasted pumpkin seeds and chopped herbs