There’s something truly magical about a bowl of homemade soup—especially when it’s both vegan and gluten free. Whether you’re looking for a nourishing meal on a chilly day, a light lunch, or an easy way to pack in more veggies, vegan gluten free soups are a delicious answer.
Packed with vibrant vegetables, wholesome legumes, and aromatic herbs, these soups are hearty, comforting, and totally satisfying. Plus, with the right blend of ingredients, you never have to compromise on flavor or nutrition.
In this blog post, I’ll share one of my favorite vegan gluten free soup recipes, complete with step-by-step instructions and plenty of tips to make it your own. This recipe is easy enough for weeknight cooking but impressive enough to serve to guests.
Whether you’re new to plant-based eating or a seasoned pro, this soup is sure to become a staple in your kitchen. Let’s dive in and discover how simple, wholesome, and absolutely delicious vegan gluten free soup can be!
Why You’ll Love This Recipe
- Allergen Friendly: Completely vegan and gluten free, making it perfect for those with dietary restrictions or food sensitivities.
- Nutritious & Balanced: Brimming with fiber, protein, vitamins, and minerals from fresh vegetables and legumes.
- Quick and Easy: Comes together in under an hour with minimal prep and simple ingredients—ideal for busy weeknights.
- Customizable: Swap in your favorite seasonal vegetables or beans to make this soup truly your own.
- Meal Prep Friendly: Stores well in the fridge or freezer, so you can enjoy healthy, homemade soup all week long.
- Comforting and Satisfying: Perfectly seasoned, hearty, and warming—great for cozy nights or when you need a nourishing pick-me-up.
Ingredients
Below is a table showing all the ingredients you’ll need for this classic vegan gluten free vegetable and lentil soup. Each ingredient is naturally gluten free and packed with flavor.
| Ingredient | Quantity | Notes |
|---|---|---|
| Olive oil | 2 tbsp | For sautéing |
| Yellow onion | 1 medium, diced | Or use red onion for a sweeter taste |
| Garlic cloves | 3, minced | Fresh is best for bold flavor |
| Carrots | 2 large, diced | For color and sweetness |
| Celery stalks | 2, diced | Classic soup base |
| Red bell pepper | 1, diced | Adds color and vitamin C |
| Zucchini | 1 medium, chopped | Optional, for extra veggies |
| Crushed tomatoes | 1 (14 oz) can | Or use fresh, peeled and chopped |
| Brown or green lentils | 3/4 cup, rinsed | Red lentils work for a softer texture |
| Vegetable broth (gluten free) | 5 cups | Check label to ensure gluten free |
| Bay leaf | 1 | For depth of flavor |
| Dried thyme | 1 tsp | Or use Italian seasoning |
| Ground cumin | 1/2 tsp | Earthy undertones |
| Smoked paprika | 1/2 tsp | Optional, for a smoky flavor |
| Fresh spinach or kale | 2 cups, chopped | Stirred in at the end |
| Salt & pepper | To taste | Adjust as needed |
| Lemon juice | 1 tbsp | Brightens flavor at the end |
Equipment
- Large soup pot or Dutch oven
- Chef’s knife (for chopping vegetables)
- Cutting board
- Wooden spoon or spatula
- Ladle (for serving)
- Measuring cups and spoons
- Colander (for rinsing lentils and vegetables)
- Blender or immersion blender (optional, for a creamier texture)
- Soup bowls
- Storage containers (for leftovers)
Instructions
-
Prep your vegetables and lentils:
Dice the onion, carrots, celery, bell pepper, and zucchini. Mince the garlic.
Rinse the lentils thoroughly in a colander under cold running water. Set everything aside for easy assembly.
-
Sauté the aromatics:
In a large soup pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery.
Sauté for 5-6 minutes until the vegetables begin to soften and the onion becomes translucent. Add the minced garlic and cook for 1 more minute, stirring frequently.
-
Add the remaining vegetables:
Add the red bell pepper and zucchini. Stir and cook for another 2-3 minutes to bring out their flavors.
-
Incorporate spices and lentils:
Stir in the dried thyme, ground cumin, smoked paprika (if using), and bay leaf. Add the rinsed lentils and mix well to coat the lentils and vegetables with the aromatic spices.
-
Add liquids:
Pour in the crushed tomatoes and vegetable broth. Gently stir to combine all ingredients.
Bring the soup to a boil over high heat.
-
Simmer:
Once boiling, reduce the heat to low and cover the pot. Allow the soup to simmer for 25-30 minutes, stirring occasionally, until the lentils are tender and the flavors have melded.
Tip: If you like a thicker soup, remove the lid for the last 10 minutes of simmering to allow some liquid to evaporate.
-
Stir in greens and finish:
Remove the bay leaf. Add the chopped spinach or kale to the pot.
Stir until the greens are wilted, about 2-3 minutes. Taste and adjust salt and pepper as needed.
-
Brighten and serve:
Stir in fresh lemon juice just before serving to lift and balance the flavors. Ladle the soup into bowls and enjoy while hot!
-
Optional—Blend for creaminess:
If you prefer a creamier soup, use an immersion blender to partially blend the soup in the pot, or carefully transfer 1-2 cups to a blender, puree, and return to the pot. Stir to combine.
Tips & Variations
- Protein Boost: Add a can of drained and rinsed chickpeas or white beans in the last 10 minutes of cooking for an extra protein punch.
- Spice it Up: If you like a little heat, add a pinch of red pepper flakes or a diced jalapeño along with your garlic.
- Grain Additions: For extra heartiness, stir in 1/3 cup of quinoa or millet (both gluten free) when you add the broth. They’ll cook perfectly with the soup.
- Use What You Have: Swap in sweet potatoes, butternut squash, green beans, or peas for a different flavor profile or to use up what’s in your fridge.
- Make it Creamy: For a dairy-free creamy finish, add 1/4 cup of coconut milk or stir in 2 tablespoons of cashew cream after blending.
- Batch Cooking: This soup doubles easily and freezes beautifully. Store in airtight containers for up to 3 months.
- Fresh Herbs: Finish with freshly chopped parsley, cilantro, or basil for a burst of freshness.
- Try Different Lentils: Red lentils cook faster and create a creamier soup, while green or brown lentils hold their shape for a chunkier stew.
- Flavor Base: If you have time, sauté a teaspoon of tomato paste with your aromatics for extra umami depth.
-
“Soup is one of the easiest recipes to customize—don’t be afraid to experiment and make it your own!”
Nutrition Facts
This recipe makes about 6 hearty servings. Here’s an approximate nutrition breakdown for one serving:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 |
| Protein | 9g |
| Total Fat | 4g |
| Saturated Fat | 0.5g |
| Carbohydrates | 32g |
| Fiber | 9g |
| Sugar | 7g (natural from vegetables) |
| Sodium | 530mg (varies based on broth) |
| Vitamin A | 70% DV |
| Vitamin C | 55% DV |
| Iron | 18% DV |
| Calcium | 8% DV |
DV = Daily Value. These values are approximate and may vary based on exact ingredients and serving size.
Serving Suggestions
- With Gluten Free Bread: Serve alongside a slice of crusty homemade vegan gluten free bread for a comforting meal.
- With Tortillas: Warm up some vegan gluten free tortillas and dip them into your bowl for a hearty twist.
- Soup & Salad Combo: Pair with a fresh green salad or a simple grain salad for a balanced, satisfying lunch.
- Top with Crunch: Sprinkle with pumpkin seeds, gluten free croutons, or crispy chickpeas for texture.
- Part of a Spread: Enjoy as a starter before a main course like veggie quesadillas or Cuban-inspired mains.
- Garnish Ideas: Add a swirl of olive oil, a squeeze of lemon, a dollop of vegan yogurt, or a sprinkle of fresh herbs to each bowl.
- Pack for Lunch: This soup is perfect for meal prep! Pack into individual containers for easy, nutritious lunches all week.
- Kid-Friendly: Serve with gluten free crackers or toast fingers for younger eaters.
Conclusion
Vegan gluten free soups are a cornerstone of healthy, accessible plant-based cooking. They deliver comfort, nutrition, and vibrant flavors with every spoonful.
Whether you’re cooking for yourself, your family, or a crowd, this recipe is endlessly adaptable and sure to please. The beauty of soup is in its versatility—mix and match veggies, try out different legumes, or spice it up just the way you like.
Don’t forget that soups like this are perfect for meal prep, freezing, and busy weeknights. Pair with your favorite gluten free bread or tortillas, and you’ve got a meal that’s as wholesome as it is delicious.
Hungry for more vegan inspiration? Check out recipes like Vegan Bread Maker Recipe for Soft and Delicious Loaves, Veggie Quesadilla Recipe Indian Style Easy & Delicious, or explore island flavors with Vegan Cuban Recipes: Delicious Plant-Based Island Flavor.
Happy cooking, and may your kitchen always be filled with the cozy aroma of homemade soup!
📖 Recipe Card: Vegan Gluten-Free Lentil Vegetable Soup
Description: A hearty, comforting soup packed with protein-rich lentils and fresh vegetables. Perfect for a nourishing lunch or dinner, and free from gluten and animal products.
Prep Time: PT15M
Cook Time: PT35M
Total Time: PT50M
Servings: 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 cup dried brown or green lentils, rinsed
- 1 can (14.5 oz) diced tomatoes
- 4 cups vegetable broth (gluten-free)
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups chopped spinach or kale
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion, garlic, carrots, and celery. Sauté for 5 minutes until softened.
- Stir in lentils, diced tomatoes, vegetable broth, thyme, cumin, salt, and pepper.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
- Add spinach or kale and cook for 2-3 more minutes until wilted.
- Taste and adjust seasoning as needed. Serve hot.
Nutrition: Calories: 210 kcal | Protein: 11 g | Fat: 4 g | Carbs: 36 g
{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Vegan Gluten-Free Lentil Vegetable Soup”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A hearty, comforting soup packed with protein-rich lentils and fresh vegetables. Perfect for a nourishing lunch or dinner, and free from gluten and animal products.”, “prepTime”: “PT15M”, “cookTime”: “PT35M”, “totalTime”: “PT50M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 tablespoon olive oil”, “1 medium onion, diced”, “2 cloves garlic, minced”, “2 medium carrots, sliced”, “2 celery stalks, sliced”, “1 cup dried brown or green lentils, rinsed”, “1 can (14.5 oz) diced tomatoes”, “4 cups vegetable broth (gluten-free)”, “1 teaspoon dried thyme”, “1 teaspoon ground cumin”, “1/2 teaspoon salt”, “1/4 teaspoon black pepper”, “2 cups chopped spinach or kale”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a large pot over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add onion, garlic, carrots, and celery. Saut\u00e9 for 5 minutes until softened.”}, {“@type”: “HowToStep”, “text”: “Stir in lentils, diced tomatoes, vegetable broth, thyme, cumin, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.”}, {“@type”: “HowToStep”, “text”: “Add spinach or kale and cook for 2-3 more minutes until wilted.”}, {“@type”: “HowToStep”, “text”: “Taste and adjust seasoning as needed. Serve hot.”}], “nutrition”: {“calories”: “210 kcal”, “proteinContent”: “11 g”, “fatContent”: “4 g”, “carbohydrateContent”: “36 g”}}
