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Healthy Vegan Lentil Soup Recipe for Weight Loss - Simple, Filling, and Flavorful

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 servings

Ingredients

  • 1 tablespoon extra-virgin olive oil (or water for oil-free sautéing)
  • 1 large yellow onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced (optional but adds sweetness)
  • 1 cup dry brown or green lentils, rinsed
  • 1 can (14.5 oz) diced tomatoes, with juices
  • 6 cups low-sodium vegetable broth (or water + bouillon)
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika (or sweet paprika)
  • 1/2 teaspoon ground turmeric (optional for color and warmth)
  • 1 bay leaf
  • 1 teaspoon salt, plus more to taste
  • Freshly ground black pepper, to taste
  • 2 cups chopped kale or spinach
  • Juice of 1/2 to 1 lemon, to taste
  • Fresh parsley or cilantro, chopped, for garnish

Instructions

  • Prep your veggies. Dice the onion, carrots, celery, and bell pepper. Rinse the lentils in a fine mesh strainer until the water runs clear.
  • Sauté the aromatics. Heat the olive oil in a large pot over medium heat. Add onion, carrots, celery, and bell pepper. Cook 6–8 minutes, stirring, until soft and lightly golden. Add garlic and cook 1 minute more.
  • Bloom the spices. Stir in cumin, smoked paprika, and turmeric. Cook 30 seconds until fragrant. This step deepens the flavor.
  • Build the soup base. Add lentils, diced tomatoes with juices, broth, bay leaf, salt, and pepper. Stir well, scraping any browned bits from the pot.
  • Simmer gently. Bring to a boil, then reduce to a gentle simmer. Cover partially and cook 25–30 minutes, or until lentils are tender but not mushy. Stir a few times to prevent sticking.
  • Add greens. Stir in kale or spinach. Simmer 3–5 minutes until wilted and tender.
  • Finish bright. Remove the bay leaf. Stir in lemon juice, starting with half a lemon and adding more to taste. Adjust salt and pepper.
  • Optional texture boost. For a creamier body without cream, use an immersion blender to pulse the soup 2–3 times, or scoop out 1 cup, blend, and return to the pot.
  • Serve. Ladle into bowls and top with fresh parsley or cilantro. Enjoy as is, or with a wedge of lemon on the side.