Gluten Free Vegan Lentil Soup

Posted by on Dec 7, 2011 in Fall, Seasonal, Soups, Spring | 2 comments

… To Make, or Keep, Things Right!

Gluten-free, Dairy-free Lentil Soup

Whether you’re one who enjoys healthful food on a regular basis, or someone who is looking for a delicious, yet wholesome, meal to help retaliate against indulging in one too many treats and fun foods recently, we have a soup recipe to help remind your body of what healthy really means.

While easy to prepare, and delicious to both your eyes and your tastebuds, this gluten-free, dairy-free and vegan soup can stand on its health merits alone. The al dente lentils bring high fiber, low fat, and an explosion of protein, while adding an iron punch, which is especially important for vegans and vegetarians who don’t consume red meat (or any meat for that matter.) We’ve also included carrots for their beta-carotene and antioxidant powers, as well as their lovely orange hue and hint of sweetness. Savor this delicious soup with your eyes … then devour it with your ecstatic tastebuds.

Gluten-free Vegan Lentil Soup

Servings: 5-6 large servings
Prep Time: 10 Minutes
Cook Time: 45 Minutes
Total Time: 1 Hour


  • 2 Tablespoons extra virgin olive oil
  • 3 medium to large carrots, peeled and sliced into 1/4 disks
  • 1 1/2 (about 2 cups) onions, peeled and diced
  • 4 sweet peppers (the elongated ones, not bell peppers)
  • 1 1/2 teaspoons dried basil
  • 3/4 teaspoon dried marjoram
  • 1/2 teaspoon crushed coriander
  • 4 cups vegetable broth (for a non-vegan/vegetarian soup use chicken broth)
  • 3 cups water
  • 2 cups dried lentils (for a particularly colorful soup use a mixture of lentils)
  • 28 oz. canned tomatoes, including liquide (I use a gf product with basil in it)
  • 1/4+1/8 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup sherry wine, optional
  • 2 cups finely chopped kale (about 4 cups quantity prior to chopping)
  • 2 Tablespoons dried parsley


  • In a large stock pot, heat the olive oil over low heat. Add carrots, onion, sweet peppers, basil, marjoram, and coriander. Saute about five to seven minutes, until the onions soften and become translucent.
  • Add the broth, water, lentils, and liquid from the canned tomatoes. Process the tomatoes in a food processor or blender to crush. Add tomatoes to soup. Bring to a boil, then reduce heat and let soup simmer. Add salt and pepper, then season to taste. Continue simmering soup, stirring occasionally, for about 35 minutes, or until lentils and vegetables are al dente, yielding when you chew them but are not soft.
  • Add the sherry wine, parsley and kale. Continue simmering a few more minutes, allowing the kale to wilt and the parsley to rehydrate. Serve hot! Enjoy with crackers or bread sticks for dunking.

Safe food is a journey … Thrive!

Other recipes you might enjoy:

Gluten-free, Dairy-free Flour Tortillas and Flatbread

Flour Tortillas and Flatbreads

Gluten-free Dairy-free Caramelized Onion and Tomato Tart

Caramelized Onion and Tomato Tart

Gluten-free Dairy-free Creamy Homemade Tomato Soup

Creamy Homemade Tomato Soup


  1. That looks so very good from the picture. Yum!

  2. I hope you try it. It’s one of my favorites! And so good for you too:-D

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