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creamy red lentil soup easy vegan soup gluten-free lentil soup healthy vegan soup recipes lentil soup with coconut milk meatless meal prep one-pot lentil soup plant-based dinner ideas red lentil squash soup vegan red lentil soup

Creamy Vegan Red Lentil Soup Recipe (One-Pot & Full of Flavor)

Name: Vegan Lentil Soup Recipe
Prep time: 1 h
Cook time: 55 min
Total time: 1 h 55 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 tbsp Olive Oil (or Peanut Oil); 1 small Onion (chopped); 1 tbsp Ginger (minced); 1 clove Garlic (chopped); 1 pinch Fenugreek Seeds; 1 cup Dry Red Lentils; 1 cup Butternut Squash (peeled seeded, cubed); ⅓ cup Cilantro (finely chopped); 2 cups Water; 7 oz Coconut Milk; 2 tbsp Tomato Paste; 1 tsp Curry Powder; 1 pinch Cayenne Pepper; 1 pinch Nutmeg (ground); Salt and Ground Black Pepper

If you're looking for a comforting, healthy, and satisfying plant-based meal, this Vegan Red Lentil Soup is everything you need. Creamy without cream, protein-packed, and loaded with warm spices, this one-pot wonder is perfect for chilly nights, meal prep, or anytime you crave something hearty and nourishing.

Made with red lentils, butternut squash, coconut milk, and aromatic spices, this cozy soup is rich in flavor and ready in under an hour. It’s a budget-friendly recipe that’s naturally gluten-free, dairy-free, and deeply satisfying.

Vegan Lentil Soup Recipe

Rated 5.0 stars by 1 users

Cuisine

Mediterranean

Servings

Prep Time

Cook Time

55 minutes

Calories

303

This Vegan Red Lentil Soup is a delicious, plant-powered dish that brings warmth, comfort, and nutrition to your bowl. With minimal effort and maximum flavor, it’s perfect for batch cooking, cozy dinners, or simply getting more fiber and protein into your day—no meat required.

Craving more cozy vegan meals? Let me know and I can create a soup collection just for you! 🥣🌱

Author:

Guiseppe

Ingredients

1 tbsp Olive Oil (or Peanut Oil)
1 small Onion (chopped)
1 tbsp Ginger (minced)
1 clove Garlic (chopped)
1 pinch Fenugreek Seeds
1 cup Dry Red Lentils
1 cup Butternut Squash (peeled seeded, cubed)
⅓ cup Cilantro (finely chopped)
2 cups Water
7 oz Coconut Milk
2 tbsp Tomato Paste
1 tsp Curry Powder
1 pinch Cayenne Pepper
1 pinch Nutmeg (ground)
Salt and Ground Black Pepper

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Directions

Sauté the Aromatics. In a large pot over medium heat, heat the peanut oil. Add the chopped onion, ginger, garlic, and fenugreek seeds. Cook for 4–5 minutes, until the onion becomes soft and translucent.
Add the Base Ingredients. Stir in the red lentils, cubed butternut squash, and cilantro. Add the water, coconut milk, and tomato paste.
Season and Simmer. Stir in the curry powder, cayenne, nutmeg, and season with salt and pepper to taste. Bring the soup to a gentle boil.
Simmer Until Tender. Reduce the heat to low and cover. Let the soup simmer for 30 minutes, or until the lentils and squash are soft and the soup is thick and creamy.
Serve and Enjoy. Taste and adjust seasoning if needed. Serve warm, garnished with extra cilantro, chili flakes, or a swirl of coconut milk if desired.

Recipe Note

Tips & Variations

Make it smooth: Blend part or all of the soup for a velvety texture.
Add veggies: Toss in spinach or kale during the last 5 minutes for extra nutrients.
Spice it up: Add more cayenne or crushed red pepper flakes for heat.
Swap the squash: Use sweet potatoes or carrots if you don’t have butternut squash.

Nutrition

Serving Size: 1 serving
per serving: Calories; 303

Amount/Serving % Daily Value

Carbs: 34 grams; 12%
Fat: 15 grams; 19%
Protein: 13 grams; 26%

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Creamy Vegan Red Lentil Soup Recipe (One-Pot & Full of Flavor)

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