Vegan Lentil Soup

This is our ultimate guide to making the perfect Vegan Lentil Soup. Whether you're a seasoned chef or a beginner, this recipe will provide you with delicious and hearty vegan soup options using a variety of protein-and fiber-rich lentils. Antioxidant-packed onions and carrots form the flavor base of this soup, and we elevated it with a rich depth of flavor and a hint of sweetness from the tomato paste and sun-dried tomatoes—unexpected and delicious additions. Creamy cannellini beans add more protein and fiber to ensure a satiating soup. The freshness of the dill and the acidity of the red vinegar at the end add a punch of brightness that marries all of the ingredients together. Keep reading for our expert tips, including ingredient selections and storage recommendations.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Lentils will double or triple in size as they cook, so choosing a pot that can accommodate all the ingredients is important. A 6-quart pot is recommended for a soup that makes 6 servings. An 8-quart pot is ideal for serving 8 to 12 people, especially if you plan to double this recipe.
• Soaking lentils before cooking is unnecessary, but sorting them for small stones or debris is a good idea. After sorting, thoroughly rinse them to ensure the lentils cook with the desired texture and minimize any foaming in your soup.
• We opted for yellow onions instead of white because they have a stronger flavor. Yellow onions are generally better for cooking, while white onions are milder and best suited for sandwiches, salads and salsas.
• After making this recipe, you may have some leftover carrots. To keep them crisp, store them in the original bag in the crisper drawer of your refrigerator. They should stay fresh for up to a month.

Nutrition Notes

• Lentils are a rich source of plant-based protein and fiber, which makes them an excellent addition to the diets of anyone wishing to add more plant-based foods to their day. Lentils are also high in folate, a B vitamin that is essential for preventing neural tube defects during pregnancy. Folate is also very important for heart health for everyone. It helps prevent the build-up of an amino acid called homocysteine, which can damage your arteries.
• Carrots are a classic soup addition for their mildly sweet flavor and ability to hold up well texturally. Carrots are an important source of beta-carotene, an antioxidant that can help lower inflammation in the body. They also contain fiber, potassium and calcium—essential for maintaining a healthy heart.
• Sun-dried tomatoes are a delicious and nutritious addition to this soup. Cooked and dried tomatoes contain a higher amount of an antioxidant called lycopene, versus the amount in raw tomatoes. Lycopene has been shown to be protective for the heart, kidneys, lungs and bones. It may also be beneficial for reproductive health and increasing sperm quality.
• Reduced-sodium broth is an ingredient that we often use in our recipes at EatingWell. You'll see we often use low- or no-sodium broth and then add salt to the recipe. It allows you to control the amount of sodium that goes into a meal. This is especially important if you are working to control high blood pressure. Excess sodium in the diet can raise blood pressure by making your body retain fluid. By choosing reduced-sodium ingredients, you can help reduce the overall sodium in your diet, and that's good for your heart.