Anti-inflammatory/ Dinner/Supper/ Gluten Free/ Soups/ Vegan/ Vegetarian

Red Lentil Soup

healthy soup, easy soup, easy lentil vegan soup

Options, Options!  I love options and with this recipe you get options!  In winter, when the weather is foggy, chilly, rainy or snowy, bright colors are energizing.  This recipe uses the baby power greens that you used for the Green Fuji smoothie earlier this week.  I want you to be able to use up your greens up!

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Ingredients see the power greens again?

Ok, there is a funny story about this recipe.  I mentioned what recipe I would be making to Bobbie, my daughter- in-law. I picked up a bag of yellow split peas, tried using the split peas for this post and my brain could not wrap around why the “red lentils” were not cooked in 30 minutes.

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Cooking in 30 minutes

Oh! what a brain fog I had!  Yes, when red lentils are cooked they resemble yellow split peas when they are cooked, but they don’t taste the same and red lentils are faster to cook than yellow split peas.  I know, I know.. my birthday is coming, but please! I hope my brain isn’t going yet!

Have you cooked with Red lentils before?  The lentil is not exactly red, I’d call it orange and it becomes golden bright yellow with cooking.  What is great is that it cooks up in 30 minutes and that is with stove top method.

healthy soup, easy soup, easy lentil vegan soup

There’s the greens again!

If you wanted to use your instant pot it takes 10 minutes under manual high pressure with a 10 minutes of natural release.   ‘Because Red Lentil soup is fast cooking  you can do it all in your cast iron skillet too.  First, saute the onion and garlic add in the red lentils (not the split peas!!), vegetable broth, put on a lid, let it simmer on low heat.  Now here is where the options come in.  You can add in fresh  ginger, curry powder or garam masala seasoning to make dhal,  that is if you are going for Indian flavors.

Or, you can just put in lemon juice, add in a bit more garlic and lemon pepper and of course with either recipe at the end finish it off with organic baby power greens.  The fresh lemon juice gives this dish a much needed bit of zest on a winter day.   Of course you can toss in some other veggies while the red lentils are cooking, such as sliced carrots, red sweet peppers and celery.  Those will give added color to your soup.  This soup is very thick more like a stew.  It will thicken more with sitting and you can serve it on top of jasmine coconut rice (yummy) or riced cauliflower.  Ok, I’d love to know what options you come up with.. and don’t mistake split peas for red lentils!  lol!

Red Lentil Soup

Easy, healthy red lentil soup that is ready in 30 minutes. 

Course dinner, Soup
Cuisine American, Indian
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 2 1-1/2 cups each


  • 1/4 cup chopped yellow onion
  • 1 tablespoon coconut oil
  • 2-3 large cloves garlic, minced
  • 4 cups organic vegetable broth* for instant pot directions use 3 cups only broth
  • 1 cup red lentils
  • 1/2 teaspoon turmeric
  • 1-1/2 cups, packed coarsely chopped baby power greens (baby kale, spinach, chard)
  • 1 medium lemon, zested and juiced zest lemon first then juice it

Option choose either: Indian Seasonings

  • 1 inch fresh grated ginger or 1 teaspoon powdered ginger
  • 2 teaspoons curry powder or 1-1/2 teaspoons garam masala seasoning
  • 1 teaspoon kosher salt

Or Choose Lemon Garlic Seasonings

  • 2 extra cloves garlic, minced
  • 1 teaspoon lemon pepper I like Trader Joes lemon pepper
  • 1 teaspoon kosher salt


  1. Sauté onion with coconut oil in 10-inch cast iron skillet add in minced garlic, sauté for 15-30 seconds more.

  2. Add organic vegetable broth, red lentils, turmeric and your choice of seasonings; add in any optional ingredients, put on lid, simmer for 30 minutes on low.   

    healthy soup, easy soup, easy lentil vegan soup
  3. Add in chopped baby greens, lemon juice and lemon zest.  Serve alone or over coconut rice or riced cauliflower.   Enjoy!

    healthy soup, easy soup, easy lentil vegan soup

optional ingredients

  1. 1/2 cup sliced carrots

    1/2 cup chopped organic red pepper, de-seeded

Recipe Notes

If cooking in Instant  saute onion and garlic with coconut oil on Saute function for approximately five minutes, turn off.  Add broth (only 3 cups), red lentils, turmeric, choice of seasonings and any optional ingredients. Seal lid, set manual setting for 10 minutes with natural release for 10 minutes. Add in chopped baby greens, lemon juice, stir and enjoy!

An Instant Pot will save you 10 minutes, I know that's not alot for this recipe, but it sure will get save you a ton with many other recipes and you can get rid of your slow cookers too!

Cast iron skillets are a cooks best friend...well at least they are some of my best friends in the kitchen, they are a work horse, you cook, bake and pass them on to your grandkids!  These skillets are pre-seasoned so they are easy to take care of. 

There are affiliate links which means I will get a tiny percentage of the purchase price but you do not pay any more for the items. It helps to defray the cost of the Dash of Wisdom blog. Thank you so much!

PS- want to save this recipe for later? Save the picture below to Pinterest!

healthy / easy/ lentil /vegan soup

Red Lentil Soup


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