Hearty & Healthy: Red Lentil Soup Recipe

Welcome to my kitchen, where I cook up healthy and nutritious meals that are not only good for your body but also taste fantastic! Today’s recipe is a hearty red lentil soup that is not only gluten-free and dairy-free, but also vegan-friendly.

Lentils are an excellent source of protein, fiber, and iron, making them a great choice for vegetarians and vegans. They are also low in fat, calories, and carbs, which makes them perfect for those looking to lose weight or maintain a healthy diet.

This red lentil soup recipe is easy to make and requires only a few simple ingredients that you probably already have in your pantry. It’s the perfect meal for a cold winter night or when you need some comfort food.

In this article, I will provide detailed instructions on how to make this delicious soup. Additionally, I’ll give you tips on how to customize it to suit your taste preferences or dietary needs. So let’s get started!

Why You’ll Love This Recipe

Red Lentil Soup(Gluten Free)
Red Lentil Soup(Gluten Free)

Are you looking for a hearty and nutritious soup recipe that is not only gluten-free but also dairy-free and vegan? Look no further than this Red Lentil Soup! This recipe is perfect for those who are looking for a high-protein, low-calorie meal that will leave them feeling satisfied and nourished.

One of the reasons you’ll love this recipe is because it’s incredibly easy to make. With just a handful of simple ingredients, you can have a delicious pot of soup ready in no time. All you need are some red lentils, crushed tomatoes, onions, garlic cloves, and some olive oil. That’s it! No fancy or hard-to-find ingredients required.

Another reason you’ll love this soup is that it’s incredibly versatile. You can customize it to your liking by adding different spices, vegetables or even protein. For example, you could add some turmeric or paprika for a unique flavor profile or toss in some diced carrots or celery for extra crunch.

Not only is this soup delicious and easy to make, but it’s also packed with healthy nutrients. Red lentils are a great source of protein and fiber while being low in calories – making them an excellent addition to any diet. Additionally, they’re rich in vitamins and minerals like iron, folate, and magnesium.

Lastly, this soup recipe is perfect for anyone with dietary restrictions. It’s naturally gluten-free, dairy-free and vegan – meaning that it’s safe for those with Celiac disease or lactose intolerance. Plus, it’s made with simple ingredients that are easy to find at any grocery store.

Overall, this Red Lentil Soup is a fantastic addition to any meal plan. It’s easy to make, customizable and contains all the nutritious goodness that our bodies need to thrive – so go ahead and give it a try!

Ingredient List

 Dive into a bowl of warmth and comfort with this Red Lentil Soup!
Dive into a bowl of warmth and comfort with this Red Lentil Soup!

The ingredient list for this gluten-free red lentil soup recipe is short and sweet. You will need red lentils, onions, garlic cloves, and crushed tomatoes to make the base of the soup. To add depth and flavor to the soup, the recipe also calls for olive oil, salt, and a few other vegetable staples such as carrots and celery stalks. All these ingredients are readily available, making it easy to whip up a batch whenever you desire. This soup is dairy-free and perfect for vegans/gluten-free individuals who want some nutritious warmth in their stomach.

The Recipe How-To

 A hearty soup that's gluten-free, dairy-free, and full of nourishing ingredients.
A hearty soup that’s gluten-free, dairy-free, and full of nourishing ingredients.

Now that you know about the benefits of Red Lentil Soup, it’s time to get started with the recipe. This gluten-free and dairy-free soup recipe is perfect for those looking for a healthy and easy to make meal. Here’s how you can make a delicious Red Lentil Soup recipe in just 30 minutes.


  • 1 cup red lentils
  • 3 cups of water
  • 2 tablespoons olive oil
  • 1 medium onion diced
  • 2 garlic cloves minced
  • 2 celery stalks diced
  • 2 carrots diced
  • 1 can of crushed tomatoes
  • Salt to taste


  1. In a pot, heat olive oil over medium heat.
  2. Add the diced onions and sauté for 5 minutes or until they turn translucent.
  3. Add the minced garlic and sauté until fragrant.
  4. Add the diced celery and carrots and sauté for about 10 minutes or until vegetables are slightly tender.
  5. Add one can of crushed tomatoes and cook for a few more minutes.
  6. Rinse red lentils and add them to the pot along with the water.
  7. Bring to a boil over high heat, then reduce the heat to low and let simmer for about 20 minutes or until lentils are fully cooked.
  8. Season with salt according to your taste preference.

This recipe makes 4 servings, so it’s perfect for meal prep or feeding a small crowd.

Try this recipe out tonight for a delicious low calorie, high protein, vegan gluten-free dinner!

Substitutions and Variations

 Simple ingredients that come together for an ultra satisfying meal.
Simple ingredients that come together for an ultra satisfying meal.

As a food blogger and nutritionist, I understand that sometimes you may not have all the exact ingredients called for in a recipe. Luckily, this red lentil soup recipe is versatile enough to allow for substitutions and variations that fit your preferences.

Substituting vegetables: If you don’t have carrots or celery on hand, you can use other veggies such as bell peppers, zucchini, or sweet potatoes. Just keep in mind that the taste and texture of the soup may slightly vary based on your chosen vegetables.

Adding meat: While this recipe is vegan-friendly, it’s easy to incorporate meat-based proteins like chicken or beef into the red lentil soup. Simply sauté the meat in olive oil before adding it to the soup pot. You can also replace some of the lentils with diced ham or turkey for added flavor.

Changing spices: Although this recipe calls for spices such as cumin and smoked paprika, feel free to change things up with other herbs and spices such as oregano, thyme, or basil. Experimenting with different spices can give the soup a whole new flavor profile.

Making it a puree: If you want a smoother consistency and texture in your soup, you can puree it using an immersion blender or food processor. This is especially great if you’re serving it to picky eaters who prefer not to see identifiable chunks of vegetables or lentils in their soup.

Using different lentils: Red split lentils are widely available at most grocery stores; however, green or brown lentils work just as well. Keep in mind that cooking times may vary depending on which type of lentil you use.

Whether you’re lactose intolerant, gluten-free or want to try something new, making changes to this recipe is easy and makes it completely customisable according to your dietary needs and taste preferences. Try different variations and savour each bowl full of delectable flavours!

Serving and Pairing

 Red lentils give this soup its bright color and hearty texture.
Red lentils give this soup its bright color and hearty texture.

Now that you have made this delicious red lentil soup, it’s time to serve and pair it with the perfect accompaniments. Red lentil soup can be a satisfying meal on its own or paired with your favorite bread or crackers.

For a gluten-free option, try serving it with brown rice or gluten-free toast. If you prefer a low-carb option, pair it with a side of roasted vegetables such as Brussels sprouts, cauliflower or sweet potatoes.

The red lentil soup pairs well with a variety of toppings as well. For added flavor and crunch, sprinkle some croutons on top or add a dollop of plain Greek yogurt. If you’re looking for some spicy kick, add chopped jalapenos or red pepper flakes. For those who love a creamy texture, you can drizzle some coconut milk or cashew cream over the top.

If you are entertaining guests for a dinner party or gathering, consider serving the red lentil soup in bread bowls. They not only add flavor but also make for an impressive presentation guaranteed to impress your guests.

You can also make the soup into a complete meal by adding some grains like quinoa or whole-wheat pasta. Top with some grated cheese and enjoy!

In conclusion, there are many ways to serve this delicious red lentil soup depending on your preferences and dietary requirements. With these options, you can mix and match to create your own unique combination that suits your taste buds perfectly.

Make-Ahead, Storing and Reheating

 Packed with protein, fiber, and antioxidants, this soup is a nutritional powerhouse!
Packed with protein, fiber, and antioxidants, this soup is a nutritional powerhouse!

One of the best things about this red lentil soup recipe is that it can be made ahead of time and stored for future meals. You can easily make a large batch and store them in airtight containers to enjoy throughout the week. This is especially convenient for busy weekdays when you don’t have time to prepare meals from scratch.

When storing the red lentil soup, allow it to cool down first before transferring it to an airtight container. It is important to refrigerate or freeze the soup within two hours of cooking to prevent bacteria growth. The soup can be kept in the refrigerator for up to five days or in the freezer for up to three months.

When reheating the soup, simply heat it over low heat until it reaches your desired temperature. You may need to add some water or vegetable broth to adjust the consistency and taste.

If you plan on using the red lentil soup as a meal prep option, we recommend portioning them into individual containers for easy grab-and-go meals. This is also helpful if you’re counting your calories or macros as you can easily portion out your meals.

Alternatively, you can also use the leftovers to create new dishes such as a lentil spinach soup or lentil curry. The possibilities are endless with this high-protein and low-calorie lentil soup recipe!

Tips for Perfect Results

 Perfect for chilly days or when you need a healthy, easy meal.
Perfect for chilly days or when you need a healthy, easy meal.

To ensure the perfect outcome of this soup recipe, here are some helpful tips that will aid in achieving the best flavor and texture.

Firstly, it is important to choose high-quality ingredients. Use fresh vegetables, garlic cloves, onions and lentils in the recipe for the best taste. Also, be sure to rinse your red lentils thoroughly before adding them to your soup ingredients.

Secondly, when cooking the ingredients, heat your olive oil in a pot and allow it to heat up before adding your diced onions and garlic to it. Cook them on medium-low heat until they’re translucent, then add the remaining ingredients.

Thirdly, it’s essential to bring the soup to a boil before simmering it. When you see boiling bubbles begin to appear on the surface of the mixture, immediately reduce the heat and allow it to idle.

Fourthly, it is recommended to taste your soup frequently while cooking so you can adjust seasoning as needed. Be sure not to overdo Salt as too much could ruin an otherwise scrumptious meal.

Fifthly, if you find that your soup has become too thick for your liking even after careful measurement or due to an oversight in the recipe instruction you can add more vegetable broth or water but make sure not to add excess.

Finally, let your soup rest for a few minutes after turning off the heat. This allows all of its flavors and aroma to meld together, producing an extraordinary infusion of taste that is warm on a cold evening or an uplifting in winter afternoons.

By following these tips along with other relevant instructions from (4) The Recipe-How-To section of this article, you’ll surely enjoy tasty and healthy results that will tantalize your taste buds.


Now that we have covered all the details of making this delicious red lentil soup, I want to answer some frequently asked questions (FAQ) that might come up as you make your recipe. These questions cover a range of topics from substitutions to cooking techniques and ingredients. So, whether you are new to cooking or looking for ways to improve your skills in the kitchen, keep reading for answers that will help guide you through the process of making this amazing soup.

Do red lentils have gluten in them?

While lentils are naturally free of gluten, those with celiac disease or other gluten-related disorders should exercise caution as they may be susceptible to cross-contact with gluten-containing grains, similar to oats.

Can gluten be washed off lentils?

When it comes to lentils, it is important to exercise caution in order to avoid gluten contamination. It is recommended to meticulously sort through the lentils, removing any foreign grains, and then give them a thorough rinse under running water to get rid of any residual grain dust.

Is Dr McDougall’s lentil soup gluten-free?

Get your hands on a six-pack of McDougall’s Right Foods Lentil Soup, perfect for those who are vegan, gluten-free, and non-GMO. Enjoy a hearty and healthy meal knowing that these paper cartons come from sustainably-managed forests and contain no added oil or excessive amounts of sodium.

Is red lentil soup healthy?

Red lentils are highly nutritious and are often referred to as a superfood. They are an excellent source of essential vitamins and minerals that our body needs to function properly. Moreover, their high protein and fiber content makes them a great addition to our diet, offering numerous health benefits.

Bottom Line

In conclusion, if you’re looking for a delicious and nutritious soup recipe that is both gluten-free and vegan, then this red lentil soup is definitely the way to go! Not only is it easy to make, but it’s also packed with nutritious ingredients like protein-rich lentils, flavorful onions and garlic, and juicy crushed tomatoes.

This recipe is perfect for those who are trying to eat healthy while still enjoying delicious food. It’s also a great option for people with dietary restrictions because it’s free of gluten, dairy, and meat. Plus, with the many variations and substitutions available, you can customize the recipe to your liking!

So why not give this red lentil soup recipe a try? With its comforting and warm flavors, it’s sure to become a staple on your dinner table – especially during the colder months.

Remember, eating healthy doesn’t have to be boring or bland. With recipes like this one, you can enjoy delicious meals that nourish your body and soul. So go ahead and try this amazing red lentil soup recipe today!

Red Lentil Soup(Gluten Free)

Red Lentil Soup(Gluten Free) Recipe

This is my version and everyone loves it.You can thicken it up by adding less water and can have it as a side dish(Indians call Dhal) with an Indian Meal.You can get Red Lentils at any supermarket.The Red Lentils need to be washed (till water appears clear)before hand.Stock cubes can be chicken,beef or vegetable (check to see if gluten free)
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Prep Time 20 mins
Cook Time 1 hr 20 mins
Course Starter/Soup
Cuisine Gluten-free
Calories 238.7 kcal


  • 700 g red lentils
  • 4 onions (chopped)
  • 4 garlic cloves (crushed)
  • 800 g crushed tomatoes (2 cans)
  • 6 stock cubes
  • 1 tablespoon salt (more or less to taste)


  • Fry onions and garlic in olive oil for 10 minutes.
  • add washed red lentils and keep stirring and turning till the red lentils turn yellow.
  • add tomatoes,stock cubes,salt and one litre hot water(more or less)depending on how thick or thin you want it.
  • cook on low to medium till red lentils break up into a soup(approximate one hour).

Add Your Own Notes


Serving: 164gCalories: 238.7kcalCarbohydrates: 43.1gProtein: 16.1gFat: 1.5gSaturated Fat: 0.3gSodium: 675.1mgFiber: 8.2gSugar: 1.6g
Keyword < 4 Hours, Beans, Free Of..., Lentils
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