This creamy vegan lentil soup is loaded with protein and fiber-rich legumes, tender artichoke hearts, spinach, and the most flavorful golden broth. This easy recipe is made in one pot, it’s oil-free and gluten-free, and it’s ready to eat in 45 minutes!
What makes this vegan lentil soup recipe so delicious? Well, the combination of lentils, chickpeas, artichoke hearts, spinach, and coconut milk is incredibly tasty and filling, and it’s seasoned with the perfect balance of warm, earthy spices, and fresh lemon juice. This vegan recipe is also very easy to make in one pot, it’s freezer-friendly, it’s ready to eat in 45 minutes, and it’s naturally oil-free and gluten-free.
Are Lentils Good For Vegans?
Lentils are so good for vegans, and they taste delicious! They are high in fiber and protein, and they are extremely low in fat. They can be enjoyed in so many ways and they make an excellent meat replacement in recipes like vegan meatloaf, sloppy joes, and lentil meatballs.
How Do You Make Lentil Soup From Scratch?
In a 6-quart dutch oven (or large pot), sauté the diced onion and celery until soft. Add the minced garlic and dried seasonings and let it cook for 1 minute to toast the spices (Photos 1-3). Next, add the lentils, chickpeas, vegetable broth, and water. Bring it to a low simmer and then reduce the heat and let it cook for 20 minutes (Photos 4 & 5).
Stir in the artichoke hearts, coconut milk, frozen spinach, and lemon juice. Let it cook for 5 more minutes or until the spinach has fully defrosted and it’s warmed through (Photos 6-8). Lastly, remove the bay leaf and use an immersion blender to blend a little bit of the soup (pulse it on high for about 1 minute) until it’s thick and creamy (Photo 9). Garnish each bowl with a sprinkle of crushed red pepper flakes and black pepper.
Serving Suggestions
I usually serve bowls of this vegan lentil soup with loaded baked potatoes + a couple of thick slices of my favorite toasted whole wheat bread for dipping! Any of the following recipes would also complement this meal very well.
- TTLA Sandwich
- Salad with Ranch Dressing
- Avocado Arugula Salad
How Long Does It Last In The Refrigerator?
Store the leftovers in an airtight container in the fridge and it should stay fresh for 4-5 days.
Can I Freeze It?
Yes, this vegan lentil soup freezes and defrosts perfectly! Put the soup in a freezer-safe airtight container for 2-3 months for the best quality.
How To Reheat It
From the Freezer: Take the container out of the freezer and put it in the fridge to defrost for 24 hours. Then you can reheat it in the microwave or on the stovetop.
From the Fridge: You can reheat the vegan lentil soup in a bowl in the microwave for 1-2 minutes, or you can put it in a saucepan on the stovetop over medium heat until it’s warmed through, stirring occasionally. If the mixture is too thick, you can add 2-3 tbsp of broth or water to thin the consistency.
Substitutions & FAQ
- Lentil Substitutions: You could also use brown lentils. Red lentils would taste good too but they would be very soft and won’t hold their shape as well as brown or green lentils.
- Chickpea Substitutions: You could use great northern beans, pinto beans, or black-eyed peas.
- Spinach Options: You can use fresh or frozen spinach. I used frozen because it’s convenient. Sliced kale, swiss chard, or collard greens can be used instead of spinach.
- Can I use dried legumes? If you would like to use dried lentils or dried chickpeas instead of canned, you will need to cook 1 cup of both dried french lentils and dried chickpeas.
- What other vegetables can I add? Mushrooms, butternut squash, zucchini, or carrots would be delicious additions.
- How can I thicken the broth? The coconut milk makes the soup taste very creamy, but you can take it a step further by using an immersion blender to blend the soup for about 1 minute. If you don’t have an immersion blender (stick blender), you can blend 1 cup of the soup in a regular blender and then pour it back into the pot and stir it in.
Success Tips
- Use canned chickpeas and lentils for convenience. Or use dried lentils and dried chickpeas to save money. Both options will work for this recipe.
- Gently squeeze the brine out of each artichoke heart over the sink before you chop it to reduce the sodium.
- To keep this recipe oil-free, make sure that you use jarred artichokes that are packed in water (not oil) to keep it WFPB. This is my favorite jar of oil-free artichoke hearts.
- Remember to remove the bay leaf before you blend the soup. Bay leaves edges are very sharp and can be dangerous if ingested!
- Use an immersion blender or regular blender to blend the soup to help thicken the consistency. Just be careful to not blend the soup too much, it should be very chunky.
- Store the leftovers in an airtight glass container in the fridge for 4-5 days or you can freeze it for a future meal.
Want More Vegan Lentil Recipes?
Green Pea Pesto Portobello Mushrooms
Creamy Vegan Lentil Chickpea Soup
Equipment
- 6-Quart Dutch Oven
- Immersion Blender
Ingredients
- 2-3 tbsp vegetable broth (to saute)
- 1 medium red onion diced
- 2 medium celery stalks sliced
- 4 medium garlic cloves minced
- 1 tbsp Italian seasonings
- 1 tsp cumin
- ¼ tsp turmeric
- ¼ tsp ground cinnamon
- 1 tsp crushed red pepper flakes
- 1 bay leaf
- ½ tsp salt
- ¼ tsp black pepper
- (2) 14 oz cans chickpeas rinsed and drained
- (2) 14 oz cans green lentils rinsed and drained
- 4 cups vegetable broth
- 2 cups water (or vegetable broth)
- 10 oz frozen spinach
- 9 oz jar artichoke hearts (in water) roughly chopped
- 14 oz can coconut milk
- 1 tbsp fresh lemon juice (about 1/2 of a large lemon, add more to taste)
Instructions
- In a 6-quart dutch oven (or large pot) over medium heat, sauté the diced red onion and celery in 2-3 tbsp of vegetable broth until soft. Add the minced garlic, Italian seasonings, ground cinnamon turmeric, cumin, crushed red pepper flakes, bay leaf, salt, and black pepper. Stir and let it cook for 1 minute to toast the spices.
- Add the lentils, chickpeas, vegetable broth, and water. Bring the soup to a simmer and then reduce the heat to medium-low and let it cook for 20 minutes.
- Stir in the artichoke hearts, coconut milk, frozen spinach, and lemon juice. Let the soup cook for 5 more minutes or until the spinach has fully defrosted and the soup is warmed through.
- Remove the bay leaf and then use an immersion blender to blend a little bit of the soup (pulse it on high for about 1 minute) to help thicken the soup. Be careful not to over blend the soup.
- Garnish each bowl with a sprinkle of crushed red pepper flakes and black pepper before serving.
Notes
- Use canned chickpeas and lentils for convenience. Or use dried lentils and dried chickpeas to save money. Both options will work for this recipe.
- Gently squeeze the brine out of each artichoke heart over the sink before you chop it to reduce the sodium.
- To keep this soup oil-free, make sure that you use jarred artichokes that are packed in water (not oil) to keep it WFPB. This is my favorite jar of oil-free artichoke hearts.
- Remember to remove the bay leaf before you blend the soup. Bay leaves edges are very sharp and can be dangerous if ingested!
- Use an immersion blender or regular blender to blend the soup to help thicken the consistency. Just be careful to not blend the soup too much, it should be very chunky.
- Store the leftover soup in an airtight glass container in the fridge for 4-5 days or you can freeze it for a future meal.
Nutrition
*This vegan lentil soup recipe was originally posted on 10/16/16, but I updated it on 10/3/20.
