This Creamy Vegan Lentil Soup is a comforting and nourishing bowl packed with plant-based protein, fiber, and vibrant flavors from turmeric, ginger, and lemon.
Naturally creamy without any dairy or oil, it’s low in saturated fat yet satisfying, making it perfect for everyday meals.
Quick, easy, and versatile, this soup works beautifully for weeknight dinners, meal prep, or a cozy, nutrient-rich lunch.
Vegan Lentil Soup
Equipment
- 1 large pot or saucepan
- 1 blender or food processor
- Measuring Cups and Spoons
- Knife and cutting board
- Stirring spoon
Ingredients
- ½ cup raw cashews or sunflower seeds for nut-free option
- 4 ½ cups low-sodium vegetable broth
- 1 cup yellow onion finely diced
- 5 cloves garlic minced
- 1 heaping cup carrots sliced 1/4 inch
- 2 tsp garlic powder
- 2 tsp onion powder
- 1 tsp ground ginger
- ½ tsp ground turmeric
- 1 ½ cups green lentils rinsed
- 2 tsp maple syrup or agave
- 2 tbsp fresh lemon juice
- 4 large handfuls fresh spinach
- 1 ¼ tsp fine sea salt
- ¼ tsp ground black pepper
Instructions
- Prepare the Cashew Cream Base: Start by making the creamy component that will give this soup its rich, velvety texture. If using cashews, place 1/2 cup of raw cashews in a blender along with 1 cup of water. For a nut-free version, swap the cashews for 1/2 cup of raw sunflower seeds. Blend on high speed until completely smooth, creamy, and lump-free. This will become the heart of the soup’s luxurious texture. If your blender is not high-powered, soak the cashews or sunflower seeds in water for several hours or overnight, or boil them for 10 minutes to soften before blending.
- Sauté Aromatics for Depth: Heat a large pot over medium heat and pour in 1/2 cup of vegetable broth to prevent the vegetables from sticking. Add the finely diced yellow onion and cook for about 5 minutes, stirring occasionally, until the onions are soft, translucent, and fragrant. This step builds the foundational flavor for the soup.
- Cook Garlic and Carrots: Add the minced garlic and the sliced carrots to the onions. Stir frequently and cook for another 3–5 minutes until the carrots are tender but still slightly firm. Add small splashes of vegetable broth as needed to prevent sticking or burning. This gentle sauté enhances the natural sweetness of the carrots and infuses the garlic flavor evenly.
- Layer in the Spices: Now, it’s time to add the warming spices that make this soup special. Sprinkle in 2 teaspoons garlic powder, 2 teaspoons onion powder, 1 teaspoon ground ginger, 1/2 teaspoon turmeric, 1 1/4 teaspoons salt, and 1/4 teaspoon black pepper. Stir thoroughly for about 30 seconds to toast the spices slightly, releasing their aromas and deepening the flavor.
- Add Lentils and Broth: Pour in the rinsed green lentils along with the remaining 4 cups of vegetable broth. Add 2 teaspoons of maple syrup or agave for a subtle sweetness that balances the spices. Stir well to combine everything evenly. Increase the heat to high until the mixture comes to a rolling boil.
- Simmer the Lentils Gently: Once boiling, reduce the heat to low and partially cover the pot with a lid, leaving a small gap for steam to escape. Let the soup simmer for about 20 minutes, stirring occasionally, until the lentils are tender but still hold their shape. Check the texture and adjust cooking time according to your preference—shorter for firmer lentils, longer for a softer, melt-in-your-mouth consistency.
- Incorporate Cashew Cream and Spinach: Stir the prepared cashew cream into the pot, mixing it thoroughly until the soup takes on a rich, creamy consistency. Add 4 large handfuls of fresh spinach and 2 tablespoons of freshly squeezed lemon juice. Cook for another 5 minutes, allowing the spinach to wilt gently and the flavors to meld. The lemon brightens the soup without overpowering it.
- Taste and Adjust Seasonings: Now it’s time to taste the soup. Depending on the broth you used, you may want to add an extra pinch of salt, black pepper, or more lemon juice to balance the flavors. The soup should have a noticeable but gentle lemon brightness and a subtle warmth from the spices.
- Serve with Optional Garnishes: Ladle the soup into bowls while hot. For added flavor and visual appeal, top with freshly ground black pepper, a drizzle of lemon juice, or even a few extra spinach leaves. Serve immediately for best flavor, or let it cool slightly before storing.
Notes
- Nut-Free Option: If you’re avoiding nuts, substitute raw cashews with sunflower seeds. This keeps the creamy texture, though you may need a little extra sweetener to balance the slight bitterness.
- Sweetener Flexibility: Maple syrup can be swapped with agave, date syrup, or even a splash of coconut nectar depending on preference. Taste as you go to achieve the right balance.
- Lentil Variations: Green lentils are preferred for their firm texture, but brown lentils can be used if that’s what you have on hand. Cooking time may vary slightly.
- Adjusting Lemon Flavor: Lemon juice adds brightness, but the flavor mellows over time. Add extra to taste when serving if desired.
- Spice Adjustments: The turmeric, ginger, and garlic combination is mild yet warming. Feel free to increase or decrease based on your personal spice tolerance.
Chef’s Secrets for Rich Flavor
To elevate this soup beyond basic cooking, focus on layering flavors.
Start by gently sautéing onions in a small amount of broth instead of oil; this method deepens sweetness without adding fat.
Toasting the dry spices for 30 seconds releases aromatic oils and intensifies their flavors.
Blending the cashews or sunflower seeds separately ensures a perfectly smooth, creamy soup.
For a bright final touch, always add lemon juice and spinach at the very end to preserve freshness and texture.
Serving Suggestions for Every Occasion
This soup is versatile enough to serve as a light lunch or a hearty dinner.
Pair it with warm, crusty bread, a grain bowl, or a side salad for a complete plant-based meal.
For added texture, sprinkle roasted chickpeas or pumpkin seeds on top.
A dollop of vegan yogurt or a drizzle of tahini can also enhance creaminess and add subtle richness.
Serve hot, and consider extra lemon wedges on the side for guests who love a tangy punch.
Storage Tips for Long-Lasting Soup
Store leftover soup in an airtight container in the refrigerator for up to 4–5 days.
Reheat gently over medium heat, stirring occasionally, and add a splash of water or broth if it becomes too thick.
For longer storage, freeze in portions for up to 3 months.
Thaw in the refrigerator overnight and reheat slowly.
To retain the bright green color of the spinach, consider adding fresh leaves at serving time rather than before freezing.
Frequently Asked Questions
1. Can I use a different type of lentil?
Yes! While green lentils hold their shape well and give a nice bite, brown or red lentils can be used.
Keep in mind that red lentils will cook faster and may become more mushy, giving a creamier texture. Adjust cooking time accordingly.
2. How can I make the soup oil-free but still creamy?
The key is blending soaked cashews or sunflower seeds with water. This creates a natural, rich creaminess without any oil. Using a high-speed blender ensures the texture is silky and smooth.
3. Can I prepare this soup in an Instant Pot?
Absolutely. Sauté the onions and garlic using the “sauté” function, then add spices, broth, carrots, lentils, and sweetener.
Pressure cook on high for 6–7 minutes depending on your preferred lentil texture, then stir in salt, lemon, spinach, and cashew cream at the end.
4. Can I make this soup ahead for meal prep?
Yes, it keeps very well. Store in airtight containers in the fridge for up to 5 days. For freezing, divide into portions and reheat gently. Adding fresh spinach at serving helps maintain vibrant color and texture.
5. Is this soup suitable for low-sodium diets?
Definitely. Using low-sodium vegetable broth allows you to control salt levels. Taste before serving and adjust with a pinch of salt or lemon juice to enhance flavor without over-salting.
