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Bowl of lentil soup with celery and carrots. Beside the bowl is a slice of bread and parsley.
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4.56 from 25 votes

Vegan Lentil Soup

This vegan lentil soup is bursting with flavor from roasted garlic. It tastes like it’s been cooking all day, but cooks up in less than an hour in the Instant Pot.
Prep Time15 mins
Cook Time30 mins
Course: Lunch/Dinner
Cuisine: American
Keyword: garlic lentil soup
Servings: 10 cups
Calories: 259kcal

Ingredients

  • 3 Tablespoons olive oil
  • 1 sweet yellow onion chopped
  • 2 carrots chopped
  • 2 stalks celery chopped
  • 1 bulb roasted garlic about 8–10 cloves, chopped*
  • 1 – 16 oz bag dry French green or brown lentils sorted and rinsed
  • 2 32 oz containers of low-sodium vegetable broth
  • 1 14.5 oz can diced tomatoes
  • 1 Tablespoon tomato paste
  • 1 teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • pinch of nutmeg
  • 2 bay leaves
  • 1 teaspoon sea salt + more to taste
  • 1 teaspoon ground pepper + more to taste
  • 2 Tablespoons red wine vinegar
  • Optional toppings: sriracha avocado, fresh parsley

Instructions

Instant Pot/Pressure Cooker

  • Using the sauté function on high, heat oil in the inner pot for about 1 minute, until shimmering. Add the onion, carrots, celery and cook for about 5 minutes, until fragrant and onions are turning translucent. Season with a little salt and pepper while cooking.
  • Stir in the roasted garlic, lentils, broth, diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, bay leaves, salt and pepper. Secure the lid and cook on high pressure for 15 minutes.
  • Once the cooking is complete, let the pressure release naturally for 10 minutes, then quick-release the remaining pressure.
  • Remove bay leaves, stir in vinegar, taste and add additional salt and pepper, if needed.
  • Ladle soup into bowls and serve with toppings of choice. I personally love adding fresh parsley and a splash of sriracha.

Stove-Top

  • Heat oil in a large soup pot over medium-high heat. Add the onion, carrots and celery to the pot, stirring frequently for 8-10 minutes or until onions are soft and translucent. Season with a little salt and pepper while cooking. 
  • Add roasted garlic, lentils, broth, diced tomatoes, tomato paste, oregano, thyme, paprika, cumin, nutmeg, bay leaves, salt and pepper.
  • Bring to a boil, then reduce heat, cover and simmer, stirring every so often, for at least 1 hour or until the lentils are soft. 
  • Remove bay leaves, stir in vinegar, taste and add additional salt and pepper, if needed.
  • Ladle soup into bowls and serve with toppings of choice. I personally love adding fresh parsley and a splash of sriracha.

Notes

  • The garlic can be roasted in advance and kept in the fridge for up to 3 days. I highly recommend prepping it ahead of time to speed up the cooking process.

Nutrition

Serving: 2cups | Calories: 259kcal | Carbohydrates: 29g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 7g | Sodium: 738mg | Fiber: 12g | Sugar: 8g