Gluten-Free Lentil and Vegetable Soup
By the Gluten Free Recipes team ·
Hearty and nourishing, this vibrant lentil and vegetable soup is packed with earthy flavors and tender textures. A comforting bowl that’s naturally gluten-free and perfect for a wholesome lunch.
At a glance: This easy lunch recipe yields 4 servings in about 30 minutes (15 min prep, 15 min cook). It uses 13 ingredients — including dried green or brown lentils, vegetable broth, olive oil — and walks through 5 steps. Updated . Browse more lunch recipes or return to all gluten-free recipes.
Cross-Contamination Warning for Gluten-Free Lentil and Vegetable Soup: When preparing this lunch recipe, to ensure this recipe remains gluten-free, always use certified gluten-free vegetable broth and check all spice and seasoning labels for potential cross-contamination with gluten. Store gluten-free ingredients separately from those containing gluten In a shared kitchen, avoid porous materials — wooden spoons, wooden cutting boards, and scratched non-stick pans can harbor gluten proteins even after washing. Prefer glass, metal, or silicone tools. Broth often contains yeast extract or barley derivatives; use only certified gluten-free broth.
Gluten-Free Notes for Gluten-Free Lentil and Vegetable Soup: This recipe is naturally gluten-free, relying on whole ingredients like lentils and vegetables. Ensure your vegetable broth is certified gluten-free to avoid any hidden gluten.
Ingredients
- 1 cup dried green or brown lentils, rinsed
- 6 cups vegetable broth
- 1 tbsp olive oil
- 1 large onion, chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 1 tsp dried thyme
- 1/2 tsp dried rosemary
- 1/4 tsp black pepper
- 1 tsp salt, or to taste
- 1 cup diced tomatoes (canned or fresh)
- 1 cup fresh spinach or kale, chopped
Instructions
- 1
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the chopped onion, diced carrots, and diced celery to the pot. Sauté these vegetables for about 8-10 minutes, stirring occasionally, until they begin to soften and the onion becomes translucent.
- 2
Stir in the minced garlic, dried thyme, and dried rosemary. Cook for another minute until fragrant, being careful not to burn the garlic. This step helps to bloom the herbs and release their aromatic oils.
- 3
Add the rinsed dried lentils and the vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
- 4
Stir in the diced tomatoes and chopped fresh spinach or kale. Continue to simmer for another 5 minutes, or until the greens have wilted and the tomatoes are heated through. Season the soup with black pepper and salt to your taste.
- 5
Ladle the hot soup into bowls. Serve immediately, garnished with a sprinkle of fresh parsley if desired. This soup is also delicious reheated the next day.
Nutrition (per serving)
Tips & Notes
- If substituting olive oil for butter, use about 3/4 the amount (olive oil is 100% fat, butter is ~80%).
- Fresh spinach wilts down dramatically — 4 cups raw yields about 1/2 cup cooked. Use more than you think you need.
- Massage raw kale with a little olive oil and salt for 1–2 minutes to soften its texture and reduce bitterness.
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