Healthy & Special Diets > Gluten-Free Recipes > Gluten-Free Lunches > Legume-Based Lunches (GF)

Lentil Soup (Gluten-Free and Vegan)

A hearty and nutritious gluten-free lentil soup, packed with vegetables and plant-based protein. Perfect for a satisfying and warming lunch. This is a simple but flavourfull recipe, suitable for any time of the year.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup, rinsed Green or Brown Lentils
  • 6 cups Vegetable Broth
  • 1 cup, diced Carrot
  • 1 cup, diced Celery
  • 1 cup, diced Onion
  • 2 cloves, minced Garlic
  • 1 can (14.5 ounces), undrained Diced Tomatoes
  • 2 tablespoons Olive Oil
  • 1 teaspoon Dried Thyme
  • 1 Dried Bay Leaf
  • 1 teaspoon, or to taste Salt
  • 1/2 teaspoon, or to taste Black Pepper
  • 1 tablespoon (optional) Lemon Juice
  • 2 tablespoons, chopped (for garnish) Fresh Parsley

Sauté the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

Add Lentils and Broth

Stir in the rinsed lentils, vegetable broth, diced tomatoes (undrained), dried thyme, and bay leaf. Bring to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender.

Season and Serve

Remove the bay leaf. Season the soup with salt and black pepper to taste. If desired, stir in the lemon juice for added brightness. Ladle the soup into bowls and garnish with fresh parsley.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 80-100 kcal
  • Protein: 5-7g
  • Carbohydrates: 12-15g
  • Fat: 2-3g
  • Fiber: 5-7g
Note: These values are estimates and can vary based on specific ingredient brands and portion sizes.

Other Important Considerations for Nutrition

This lentil soup is a great source of plant-based protein, fiber, and iron. It's also low in fat and cholesterol. For a lower-sodium option, use low-sodium vegetable broth and adjust salt to taste. Adding a squeeze of lemon juice at the end can enhance the absorption of iron from the lentils.

← Lentil Soup (Gluten-Free & Vegan) Mediterranean Chickpea Salad →

FAQ

  • Can I use red lentils in this soup?

    Yes, you can use red lentils, but they will cook much faster and the soup will have a thicker consistency. Reduce the simmering time to 20-25 minutes if using red lentils.
  • Can I add other vegetables to this soup?

    Absolutely! Feel free to add other vegetables like spinach, kale, or potatoes to customize the soup to your liking.
  • Can I freeze this soup?

    Yes, lentil soup freezes well. Allow the soup to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months.