Name: Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons extra virgin olive oil; 1 onion; 1 carrot; 1 rib celery; 3 cloves garlic; 1 teaspoon ground cumin (or dried oregano); 2 tablespoons tomato paste; 1 teaspoon salt (more or less to taste) + black pepper; 1 lemon (cut into wedges); 1 tablespoon parsley (chopped); 2 medium potatoes (peeled and cut into small chunks); 8 cups vegetable broth (add 4 cups at a time); 2 cups red lentils (dried — no soaking needed)

If you’re craving something warm, comforting, and packed with protein, you’re going to love this Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe. It’s one of those meals I keep coming back to because it’s hearty, simple, and totally fuss-free—perfect for busy nights when you want good food without a ton of cleanup. Trust me, once you try it, this soup will be a staple in your recipe rotation.

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Why You’ll Love This Recipe

One-Pot Wonder: Clean-up is a breeze since everything cooks in a single pot.
High-Protein & Filling: Red lentils pack a protein punch that keeps you satisfied for hours.
Quick & Easy: Ready in about 30 minutes, ideal for weeknight meals or last-minute dinners.
Naturally Creamy Texture: No heavy cream needed thanks to the potatoes and lentils blending beautifully smooth.

A large blue cooking pot filled with a smooth, thick orange soup covering the entire pot. A woman's hand holds a wooden spoon, stirring the soup which has a creamy texture with small bubbles on the surface. The pot is on a black cooktop set on a white marbled countertop. To the top right, there is a white bowl filled with orange lentils, and to the left, a striped cloth with two garlic bulbs and two garlic cloves resting on it. Photo taken with an iphone --ar 2:3 --v 7 - Creamy Red Lentil Soup, hearty high-protein vegan soup, easy one-pot lentil soup, quick healthy red lentil meal, comforting plant-based soup

Ingredients You’ll Need

Each ingredient in this soup plays a role in building layers of flavor and creating that signature creamy texture you’ll love. Plus, you’ll find the staples are easy to source, which makes this recipe even friendlier for busy cooks.

Flat lay of a small glass bowl of extra virgin olive oil, one whole onion, one medium carrot, one rib of celery, three garlic cloves, a small heap of ground cumin, a small spoonful of tomato paste, two medium potatoes cut into chunks, a large measuring cup filled with red lentils, a lemon cut into wedges, and a small bunch of chopped parsley placed on a white marble surface, photo taken with an iphone --ar 2:3 --v 7 - Creamy Red Lentil Soup, hearty high-protein vegan soup, easy one-pot lentil soup, quick healthy red lentil meal, comforting plant-based soup

Extra virgin olive oil: Adds a fruity, rich base to sauté the veggies and carries depth of flavor beautifully.
Onion: Essential for that classic savory foundation; I like yellow onion for its mild sweetness.
Carrot: Brings a subtle natural sweetness and color to the soup.
Celery: Adds an aromatic crunch that melts away when cooked, balancing the sweetness in the mix.
Garlic cloves: A personal favorite—garlic makes everything taste better, trust me on this.
Ground cumin (or dried oregano): For that warm, earthy kick; cumin is my go-to as it pairs beautifully with lentils.
Tomato paste: Concentrates flavor and adds a touch of tanginess, enriching the broth.
Potatoes: They give the soup its creamy thickness naturally, so no cream or milk needed.
Vegetable broth: The heart of the soup—homemade or store-bought, just make sure it’s flavorful and not too salty.
Red lentils: No soaking required, which makes this recipe super quick and easy.
Salt & black pepper: To taste—season at the end too to get it just right.
Lemon: Adds the perfect bright pop that lifts and balances the creamy richness.
Fresh parsley: A fresh herb finish that adds color and herbaceous flavor.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

I love how flexible this Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe is—you can make it your own with just a few swaps or additions depending on what you have on hand or your dietary preferences.

Spicy kick: I often drizzle some chili oil or toss in a pinch of red pepper flakes for warmth that my family absolutely adores.
Substitute herbs: If you’re out of parsley, cilantro or fresh dill make a lovely alternative to brighten the flavors.
Make it vegan and gluten-free: It’s naturally plant-based and gluten-free—great for diverse diets.
Bulk it up: Adding chopped spinach or kale at the end is a great way to sneak in some greens and make it even heartier.

How to Make Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe

Step 1: Sauté the Veggies to Build Flavor

Start by pulsing the onion, carrot, celery, and garlic quickly in a food processor—this makes cooking quicker and ensures the veggies break down nicely for a smooth soup. Heat your olive oil in a large pot over medium heat, then add the veggie mix. Cook for about 4 minutes until everything softens and smells amazing. Then stir in the ground cumin and tomato paste, cooking for just one more minute to toast the spices and deepen the flavors. This simple sauté step is key—it’s what gives the soup that rich, cozy foundation.

Step 2: Simmer the Lentils and Potatoes

Next up, add your chopped potatoes, then pour in half the vegetable broth along with the rinsed red lentils. Season with salt and pepper to your liking. Let it come to a gentle simmer, then add the rest of the broth. This staged liquid addition helps the lentils cook evenly. Simmer uncovered for about 15–20 minutes, stirring now and then so nothing sticks. You’ll know it’s ready when the lentils are tender and the potatoes feel soft when poked with a fork. This is the part where I usually sneak a little taste—adjust seasoning if needed!

Step 3: Blend Until Silky Smooth

Once everything is cooked through, it’s time to blend. I like using an immersion blender right in the pot because it’s quick and messy-free. If you don’t have one, just let the soup cool a bit then blend in batches in your regular blender. Blend until creamy and smooth—you want that luscious texture that feels rich without any cream. Don’t hesitate to thin the soup with a bit of extra broth if it feels too thick for your liking.

Step 4: Final Touches and Serve

Give the soup a final taste and tweak seasoning if needed. Serve it hot with a generous squeeze of fresh lemon juice—this brightens the whole bowl beautifully. Finish with a sprinkle of chopped parsley and if you like, a drizzle of chili oil for some extra warmth and color. This finishing step is what really makes the soup pop and feel homemade.

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Pro Tips for Making Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe

Pulse Veggies Instead of Chopping: Using a food processor saves time and ensures even cooking—no surprise big chunks in your creamy soup.
Add Broth in Portions: Pouring broth slowly lets the lentils absorb flavors and prevents over-thinning your soup.
Use Potatoes for Creaminess: Potatoes are a magic ingredient here that give a silky texture without dairy or thickeners.
Avoid Overcooking: Keep an eye on the lentils so they don’t turn gluey; once tender, blend immediately for best texture.

How to Serve Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe

A white bowl filled with smooth orange soup, swirled gently to show a creamy texture, topped with a sprinkle of chopped green cilantro and red chili flakes that add contrast on the surface. A woman's hand is holding a spoon lifting a scoop of the soup from the middle, showing its thickness. Around the bowl, there are pieces of light brown bread, a whole yellow lemon, fresh coriander leaves, garlic cloves, and a small glass bowl with orange lentils, all set on a white marbled surface. Photo taken with an iphone --ar 2:3 --v 7 - Creamy Red Lentil Soup, hearty high-protein vegan soup, easy one-pot lentil soup, quick healthy red lentil meal, comforting plant-based soup

Garnishes

I’m a huge fan of finishing this soup with fresh parsley because it adds vibrant color and a subtle herbal note. A squeeze of lemon is a must—it cuts through the richness delightfully. Sometimes, I add a drizzle of chili oil or a sprinkle of smoked paprika for a little smoky heat that wakes up every spoonful.

Side Dishes

Serve this soup with some warm crusty bread or garlic naan to soak up every last bit—it’s pure comfort food! A simple green salad with a lemon vinaigrette pairs well, balancing the heartiness of the soup. On busy days, I also love adding a side of roasted vegetables for extra texture and nutrition.

Creative Ways to Present

For family dinners or when friends come over, I like to ladle the soup into rustic bowls and top with a dollop of thick Greek yogurt or a swirl of coconut cream for a pretty contrast. A sprinkle of toasted pumpkin seeds adds crunch and flair, and setting out extra lemon wedges lets everyone personalize their bowl. It’s simple, but it feels special every time.

Make Ahead and Storage

Storing Leftovers

After your soup cools to room temperature, transfer leftovers to an airtight container and store in the fridge. It keeps beautifully for up to 4 days, making it a fantastic make-ahead meal that tastes even better the next day as flavors meld.

Freezing

I’ve frozen this soup several times with great success. Portion it into freezer-safe containers or bags and freeze for up to 3 months. When you’re ready to eat, thaw overnight in the fridge for best texture before reheating gently on the stove.

Reheating

Reheat on the stovetop over medium heat, stirring occasionally, until warmed through. If the soup thickens too much after refrigerating or freezing, just add a splash of broth or water to restore that perfect creamy consistency. Microwaving works too—just watch the timing to avoid overheating.

FAQs

Do I need to soak the red lentils before cooking?

Nope! One of the best things about red lentils is that they cook quickly and don’t require soaking. Just rinse them well under cold water to remove any dust or debris before adding to the soup.
Can I use chicken broth instead of vegetable broth?

Absolutely! While I stick with vegetable broth to keep it vegetarian, chicken broth will work nicely too and add a meatier depth of flavor—just be mindful if you’re cooking for vegetarians or vegans.
How can I make this soup thicker or thinner?

To thicken, simply simmer a bit longer uncovered to let some liquid evaporate. To thin it out, stir in extra broth, water, or even a splash of coconut milk for creaminess without dairy.
Is this soup suitable for meal prep?

Yes! This soup’s flavors develop beautifully over time, making it perfect for meal prep. Store in individual portions for easy grab-and-go lunches or weeknight dinners.
Can I add other vegetables to this soup?

Definitely! Feel free to toss in chopped spinach, kale, or bell peppers during the simmer step or stir in leafy greens at the end to keep them vibrant and fresh.

Final Thoughts

I absolutely love how this Creamy Red Lentil Soup (Easy One-Pot, High-Protein) Recipe comes together so quickly without sacrificing flavor or nutrition. When I first made it, I was amazed at how the lentils and potatoes create such a smooth, creamy texture naturally—it feels indulgent but it’s totally wholesome. My family goes crazy for this soup on chilly evenings, and I think you will too once you try it. So grab your pot, tailor it to your taste, and enjoy a bowl of ultimate comfort food that’s good for your body and soul.