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Home » Easy Plant-Based Lentil Soup (Instant Pot & Stovetop)

Easy Plant-Based Lentil Soup (Instant Pot & Stovetop)

May 26, 2022 By Diane Smith 4 Comments

Disclosure: This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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It’s wonderful to be able to quickly get a delicious, nutritious meal on the table for your family on those busy nights when you don’t feel like cooking. This Easy Plant-Based Lentil Soup is one of those meals. It pairs nicely with a green salad and some hearty whole-grain bread. And, if you use an Instant Pot it’s even quicker.

You’ll find instructions below for making this vegan soup in both an Instant Pot and on the stovetop and although the Instant Pot is faster, it’s almost as fast making it on the stove. 

Not only is this an easy soup to pull together, but it’s also loaded with plant protein and higher in iron than some vegan foods. 

I’ve even written an article about the wonderful, nutritious value of eating lentils in this post, Gentle Lentils: Nutrition and Health Benefits.

Be sure to check out my other lentil soup recipe, Hearty Lentil Kale Soup. It’s a bit more complex with kale and potatoes but still simple to make.

Instant Pot Lentil Soup Plant-Based Lentil Soup Ingredients

LENTILS: Lentils are a great choice for a plant-based diet. They offer a healthy nutrient punch of 18 grams of protein in 1 cup, 15 grams of fiber, high doses of folate, potassium, 6.5 milligrams (mg) of iron, B vitamins, and less than 1 gram of fat. Lentils are a fantastic choice if you’re eating a plant-based diet. 

There are several different types of lentils to choose from. This recipe uses green lentils, but brown lentils would also work well. Other lentils such as French green, red, or black are best saved for other recipes. You do not need to soak them before cooking.

AROMATICS: Onion, carrots, celery, and garlic. A perfect combination of flavors that are a start to many soups and stews.

TOMATOES: This recipe calls for diced tomatoes. There are many different types of canned tomatoes. Plain diced tomatoes work well, but you could also use fire-roasted diced tomatoes, tomatoes with added basil, or whole canned tomatoes that you break up yourself with a knife or in the blender.

VEGETABLE BROTH: Look for low or no-sodium store-bought brands so you have more control over the sodium. Or make your own with this How to Make Your Vegetable Broth recipe. 

FLAVORINGS: A touch of thyme, smoked paprika, salt, and pepper is combined for a subtle but delicious soup. 

Instant Pot Lentil SoupHow to Make Instant Pot Lentil Soup

  1. By now you should be pretty good with your chopping skills as many plant-based recipes call for chopped vegetables. This recipe is no different. Dice the onions, carrots, and celery, and mince the garlic. 
  2. Add the diced aromatics to the Instant Pot and turn the saute button on to “low.” Saute for a few minutes until the onions start to turn translucent. 
  3. Turn off the saute function and add the diced tomatoes, lentils, flavorings, and vegetable broth. 
  4. Close the steam valve and set the Instant Pot for 18 minutes with the manual button.
  5. After 18 minutes, carefully release the steam valve and open the lid. Add the frozen peas, stir, and heat through for a few minutes.

Instant Pot Lentil SoupSide Dishes for Lentil Soup

GREEN SALAD: Any type of green salad is a perfect accompaniment for a soup. I love serving it with a kale salad, but a Caesar or a simple green salad with tomatoes and cucumbers would also be perfect.

  • Kale Salad with Oranges
  • Caesar Salad
  • Arugula Beet Salad

BREAD or GRAIN: A hearty whole-grain bread also pairs well with lentil soup. Or add a whole-grain side dish such as one of these:

  • Mushroom Quinoa Pilaf
  • Quinoa Salad with Spinach
  • Roasted Potato Salad

Add this Easy Plant-Based Lentil Soup recipe to your favorite weeknight meals and I’d love to hear your feedback in the comments below! If you have a photo, post it on my Instagram page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

Instant Pot Lentil Soup
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3.91 from 11 votes
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Easy Plant-Based Lentil Soup (Instant Pot & Stovetop)

A quick, hearty, nutritious meal that's high in protein that pairs well with a kale salad.
Prep Time15 minutes mins
Cook Time17 minutes mins
Total Time31 minutes mins
Servings: 6 people

Equipment

  • Cutting board
  • Knife
  • Garlic Press
  • 6 qt. Instant Pot

Ingredients

  • 1/2 large onion diced (about 1 cup)
  • 3 medium carrots peeled and diced
  • 2 stalks celery diced
  • 3 cloves garlic minced
  • 1 1/2 c. green lentils rinsed
  • 1 14.5-oz. can diced tomatoes
  • 1 cup frozen peas
  • 1 tsp fresh thyme
  • 1 tsp smoked paprika
  • ½ tsp salt
  • Freshly ground black pepper
  • 4 cups homemade vegetable broth or low-sodium store-bought
  • Optional Add-Ins:
  • 1 cup potato peel and diced
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Instructions

  • Add diced onion, carrot, and garlic to the Instant pot with about ¼ cup vegetable broth. Turn on sauté to low. Stir every few minutes until the onion starts to wilt.
  • Turn off the sauté function and add the lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper. Close the lid and seal. Set to manual for 18 minutes.
  • After 18 minutes, quick-release the valve pressure, remove the lid and add the peas. Stir to combine and wait a few minutes for the peas to heat through before serving. Add more water if it seems to thick.

Notes

Stovetop Instructions:
  • Nutrition info does not contain potatoes.
  • Add diced onion, carrot, and garlic with about ¼ cup of vegetable broth to a large soup pot over medium-high heat. Stir every few minutes until the onion starts to wilt adding more broth as needed to prevent sticking.
  • Add the lentils, diced tomatoes, vegetable broth, thyme, smoked paprika, salt, and pepper, and stir to combine. Once it’s come to a boil, lower the heat to simmer, cover, and cook for 25 to 30 minutes or until the lentils are tender.
  • After 30 minutes, add the peas. Stir to combine and wait a few minutes for the peas to heat through before serving.
  • Add more water if it seems too thick.

Nutrition

Nutrition Facts
Easy Plant-Based Lentil Soup (Instant Pot & Stovetop)
Amount per Serving
Calories
235
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.2
g
1
%
Cholesterol
 
0
mg
0
%
Sodium
 
360
mg
16
%
Carbohydrates
 
44
g
15
%
Fiber
 
9.8
g
41
%
Sugar
 
8.2
g
9
%
Protein
 
14.9
g
30
%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.
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Reader Interactions

Comments

  1. Tricia Stott

    January 22, 2023 at 4:10 pm

    5 stars
    Loved the ease of preparation and the flavor is great! I did not have peas on hand so added some chopped kale instead. This will be added to our weeknight repertoire. Thank you!

    Reply
    • Diane Smith

      January 27, 2023 at 3:58 pm

      So glad you enjoyed the recipe! Chopped kale sounds like a perfect substitute, too. ❤️

      Reply
  2. Tammy

    February 2, 2023 at 7:55 pm

    5 stars
    Easy and delicious! Thank you!

    Reply
    • Diane Smith

      February 19, 2023 at 6:36 pm

      Thanks, Tammy. So glad you enjoyed the recipe. 🙂

      Reply
3.91 from 11 votes (9 ratings without comment)

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