Fill up on fibre, veggies, and plant-based protein with this red lentil vegetable soup. It’s cozy, it’s super nourishing, and it’s perfect served with a side of crusty bread.

bowl of red lentil vegetable soup served with bread

My goal this year has been to make more healthy soup recipes that actually fill you up. Soups feel so comforting and healing during the cold months, but there’s nothing worse than sitting down to eat your soup – and still feeling hungry when you’re done.

So like my chicken minestrone soup with 41 grams of protein (!), this red lentil soup with carrots, celery, and red peppers offers cozy healing vibes AND the important components to keep you full, too.

ingredients for red lentil vegetable soup measured into bowls

Red Lentils are the Star:

As a registered dietitian, lentils are an affordable pantry staple in my home. And they’re the key ingredient in this soup, contributing the majority of the 13 grams of protein and 7 grams of fibre per serving.

Of course, second in the running are our vegetables, which supplement the fibre content in addition to adding flavour, antioxidants, and other important vitamins and minerals.

Ready in 30 Minutes:

Another great thing about red lentils is that they’re quicker to cook, meaning this soup will be ready to eat in less time than some other types of lentil soup!

sautéed chopped vegetables in a pot with spices and tomato paste
First, we’ll saute the vegetables then stir in spices and tomato paste.
vegetable broth being poured into a pot with red lentils and vegetables
Then we add red lentils, broth and milk, and bring it to boil.
hand pouring a small dish of lemon juice into a pot of red lentil soup
We simmer, allowing lentils to soften. Then add parsley and lemon.
spoonful of red lentil vegetable soup in a pot
She’s gorgeous!

Notes from my Test Kitchen:

  • That splash of lemon juice we add brightens the soup’s flavour – don’t skip it!
  • After my first round of testing, I found the soup really needed a little something-something. Mixing smoked paprika and cumin with the Italian seasoning adds a subtle smokiness – so good.
  • For extra satisfaction, serve this red lentil red pepper soup garnished with fresh parsley and a side of bread for dipping (the crustier the better!).
hand scooping a spoonful of red lentil vegetable soup onto a slice of crusty bread
bowl of red lentil vegetable soup served with bread

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below.

Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

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bowl of red lentil vegetable soup served with bread

Red Lentil Vegetable Soup with Carrots and Red Pepper (High-Fibre!)

Servings: 6 servings
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Fill up on fibre, veggies, and plant-based protein with this red lentil vegetable soup. It's cozy, it's super nourishing, and it's perfect served with a side of crusty bread.
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Ingredients

  • 2 tbsp olive oil
  • 1 medium yellow onion, diced
  • 1 large carrot, diced
  • 1 rib celery, diced
  • 1 medium bell pepper, diced
  • 6 cloves garlic, minced
  • 1 tbsp tomato paste
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1 tsp italian seasoning
  • 1 1/2 cups red lentils, dry
  • 4 cups vegetable broth
  • 1 1/2 cups water
  • 1/2 cup milk
  • 1 tbsp lemon juice

Equipment

Instructions 

  • Warm the olive oil in a large pot or dutch oven over medium heat. Add the onion, garlic, carrot, celery and red pepper. Cook for 3-4 minutes, stirring occasionally.
  • Stir in the salt, pepper, cumin, smoked paprika, Italian seasoning, and tomato paste. Cook for another 2-3 minutes.
    sautéed chopped vegetables in a pot with spices and tomato paste
  • Pour in the lentils, broth, water and milk. Stir everything together, then increase the heat and bring mixture to a boil.
    vegetable broth being poured into a pot with red lentils and vegetables
  • Reduce heat and simmer for 15-20 minutes, until lentils have absorbed liquid and are soft. 
  • Stir in the lemon juice, then serve garnished with chopped fresh parsley and a side of crusty bread!
Cuisine: Gluten-Free, Vegetarian
Course: Soup
Author: Hannah Magee, RD
Serving: 16th of the recipe, Calories: 264kcal, Carbohydrates: 44g, Protein: 13g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Cholesterol: 2mg, Sodium: 696mg, Potassium: 556mg, Fiber: 7g, Sugar: 5g
Did you make this recipe?Be sure to take a photo and tag me at @hannahmagee_rd so I can see!