Vegan Lentil Soup

Lentil Soup with Mushrooms and Quinoa

Let’s talk Lentil Soup Nutrition

It’s not “Is lentil soup good for you?  but “Can a soup be this healthy and still taste delicious?” YES! This French lentil soup recipe is a nutritional powerhouse that can be enjoyed by vegans, vegetarians, and omnivores. Quinoa is paired with protein-packed green beans, which are rich in iron, potassium, and phosphorus. Quinoa, which is gluten-free, is rich in fiber, minerals, and folate (B1) and can also be considered a “complete protein”. This means that it contains all nine essential amino acids that the human body cannot produce on its own. Quinoa is a great food to add to a vegetarian or vegan diet. This vegan lentil soup is a great source of nutrients for both small and large bodies.

  • SERVES: 6
  • PREP TIME: 15 min
  • COOK TIME: 55 min
  • CALORIES: 614



  • 3 tablespoons extra-virgin olive oil, plus more for serving
  • 1 large yellow onion, diced
  • 4 celery ribs, diced
  • 4 medium carrots, peeled and dicedLentil Soup spices
  • 8 ounces cremini and/or shiitake mushrooms, sliced
  • 4 garlic cloves, minced
  • 1 to 2 sprigs fresh thyme
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon freshly cracked black pepper
  • 8 cups vegetable stock
  • 1 (28-ounce) can diced tomatoes
  • 3 cups black or green lentils
  • 1 cup quinoa

For Serving

  • 2 tablespoons balsamic vinegar
  • Grated Parmesan cheese
  • Chopped fresh parsley
  • Crusty bread




  1. In a large stockpot, heat the oil over medium heat. Once the oil has glistened add the onion and celery, carrots, mushrooms, garlic, salt, thyme, and pepper. Stir occasionally for about 20 minutes until vegetables become soft and begin to brown.
  2. Add the stock, 2 cups water, and the diced tomato along with their juices. Bring the soup to boil on high heat. Reduce the heat to medium-low and add the lentils, cook for 15 minutes. 
  3. Bring the bring back to a boil and add the quinoa. Reduce to medium heat and cook for about 15 to 20 minutes.
  4. Add olive oil, black pepper, parmesan cheese, and parsley (if desired) to garnish. 
  5. Serve warm with crusty bread and enjoy!