Eat Your Veggies Lentil Soup (Gluten-Free with a Vegan Option)

by Allergy Free Kitchens on February 27, 2015

Lentil_Soup_Allergy_Free_KitchensMy husband and I embarked on Arbonne’s 30 Days to Healthy Living and Beyond in February, and then the craziest thing happened. After making the commitment and broadcasting it to family, friends, and clients that we were participating, I developed an abhorrence to salads. They were not at all appetizing to me. You know that weird, back of your throat kind of feeling when you’re about to get sick? Yep. That’s exactly what would happen when I thought of eating lettuce of any variety. Lovely. That said, in order to stay the course and eat my veggies, I needed an alternative.   Soup came to the rescue, namely this tasty little gluten-free (can be vegan) lentil soup number.

I used to be intimidated at the thought of cooking dried lentils, but I’ve found it rather simple and such a great value. You really do get more for your money without sacrificing a lot of time. Add in a store like Aldi nearby and it’s a total win!

The Aldi near our home carries organic options for most of the ingredients in this soup. In addition to their organic produce, I used these options from their Simply Nature line:

  • Organic Vegetable Broth (when making the vegan version)
  • Organic Free Range Chicken Broth
  • Organic Diced Tomatoes
  • Organic Fire-Roasted Tomatoes

Over the course of this frigid February, I’ve made this soup multiple times, vegan and not vegan, and I like both equally.

Today, as I feasted on a bowl of this deliciousness, I decided for my next batch I will whip up a side of herbed flat bread. Oh. My. Yum. I’m gonna have a happy tum!

Recipe:  Eat Your Veggies Lentil Soup (Gluten-Free with a Vegan Option)

Easily serves 4-6.


1 tbsp coconut oil (You can use olive oil or another oil of choice.)

3 stalks of celery, chopped

2 large carrots, chopped

1 red, yellow or orange bell pepper, chopped

1 medium onion, chopped

1 clove of garlic, minced

2 cups diced and peeled tomatoes (You can substitute a 15 oz. can of diced tomatoes. The fire-roasted variety gives a nice flavor.)

½ tsp kosher salt

½ tsp ground cumin

½ tsp ground coriander

1 cup dried lentils, sorted and rinsed

4 – 5 cups broth, vegetable or chicken (I use 4 cups because I prefer a heartier consistency.)


Add the oil to your stock pot and heat over medium-high heat. Carefully add the chopped onion, celery, carrots and pepper and sauté until the onions are translucent in color. Add the garlic, tomatoes, salt, cumin, coriander, and lentils.  Slowly add in 4 cups of broth, and stir to combine. Bring the soup to a boil. Place the lid on your stock pot, reduce your heat to low, and let the soup cook for 30-45 minutes. That’s it. Simple, huh?

Now if you’re like me and prefer a creamy textured soup over a broth soup, get your blender out. I simply blend about one-third to one-half of the soup right in the stock pot with my immersion blender. If you don’t have an immersion blender, you can ladle some of the soup into your countertop blender, blend for 30 seconds, and return it to the stock pot.  Note:  Always use caution when blending hot liquids and follow the manufacturers instructions.

If you find the soup is too thick for your liking, thin it with more broth.  Start in ¼ cup increments until your desired consistency is achieved.

You can dress up your lentil soup with a variety of toppings. Some of my favorites include just a simple drizzle of extra virgin olive oil, or a sprinkle of chopped parsley with a dash (or two) of crushed red pepper.

Give it a try and let me know how you like it.  🙂

A note from Allergy Free Kitchens:

As with any recipe, please be sure you use ingredients deemed safe for your dietary restrictions and always read labels, even if you’ve used the products before. What’s safe for some isn’t always safe for all.

This is not a sponsored post. All of the products mentioned are products I purchase and use in my home.

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