If you have been following me here for a while, it will come as no surprise to you that the recipe I am sharing today is one of my all-time favorites. I have a serious obsession with soup. I love hot soup, cold soup, creamy, savory soup, sweet seasonal soup, I really don’t think I’ve ever met a soup that I don’t love. And what’s not to love?? Soup is quick and easy to make, it’s a fantastic way to get in a days’ worth of vegetables in one sitting, its filling, it’s comforting, and you can tweak it based on your mood (think Summer: gazpacho, Winter: creamy chicken noodle, rainy Spring Day: savory tomato). You can make soup for a vegan, a vegetarian, a meat lover or a pescatarian; the possibilities are truly endless. I love soup so much I could write an entire cookbook dedicated to just soup. In fact, stay tuned, we may be onto something there! 😊 I tell my clients all the time that a really fantastic dinner option is a healthy soup; one that’s full of hearty vegetables and fiber, comforting broth that will fill them up and not spike their blood sugar and light on the carbs. Today my friends, the soup recipe I’m sharing is just that. My Creamy (but with no cream added!) Vegan Mediterranean Red Lentil Soup is full of flavor and an absolute favorite in our house.

Let’s start with what I love most about this soup. I think it has to do with my love of red lentils. I have been cooking them for many years – simply because they are so delicious, incredibly easy to make (never have to soak them) and they truly are a SUPERFOOD! Lentils are an excellent source of fiber (great for gut health and cleansing the body), are high in protein, rich in B vitamins and are a good source of iron and potassium. An excellent way to really add a whole lot of nutrition to one simple meal.

I love making this soup for my family because in little to no time, I can make a hearty, healthy delicious meal that everyone loves. This soup is easy to digest, has a sweet, nutty flavor, and will keep you full for hours.

My Creamy (but with no cream added!) Vegan Mediterranean Red Lentil Soup is so tangy, so rich in flavor thanks to the cumin, garlic, cilantro and then light and refreshing at the end due to the hint of lemon added; it’s like a burst of warm sunshine (something we all need in much of the country right now)!

My family likes this soup smooth and creamy, so I use the immersion blender to blend it into a silky-smooth consistency but if you prefer it to be more like a stew, keep this recipe chunky, no need to blend it.  That’s the great thing about making soup, make it how you and your family like it best.

I truly believe this is absolute perfect weeknight meal. I can eat a nice big bowl and not feel bloated, this soup is incredibly low in sodium, which is of upmost importance to me, yet is full of flavor, it totally ups my nutritional value for the day, is very filling but super gentle on the stomach. I usually can hardly wait to for dinner on days when I’m cooking this up in my kitchen and snack on it until it’s time for the main event!

Enjoy it for lunch or dinner or hey even a little snack after breakfast, it’s really that versatile. I hope you’ll create my Creamy Vegan Mediterranean Red Lentil Soup for your family and report back to me. But be careful, this may be the gateway to an obsession that simply won’t quit…. Soup! xx Janine

Janine’s Creamy (but no cream added) Vegan Mediterranean Red Lentil Soup


1 Tablespoon Olive oil

1 large onion – chopped

1 Tablespoon fresh ginger – chopped

2 cloves Garlic – chopped

1 large carrot – peeled and chopped

2 bay leaf’s

2 teaspoons dried oregano

1 teaspoon cumin

1 teaspoon Herbs De Provence (optional)

1 cup fresh cilantro – chopped

1 can tomatoes (14 oz) either chopped or whole in their own juice

1 1/2 cups red lentils – rinsed

1 Tablespoon tomato puree

1-2 Tablespoons Coconut aminos

6 cups water

Juice of 1 lemon (use at the end of cooking) and the zest if you want as well

Instructions:In a large deep saucepan for soups, add 1 Tablespoon olive oil and the chopped onion.  Sauté the onion until it gets brown, about 5 minutes.Add the chopped carrots, garlic, and ginger and sauté for another 2 minutes.Add the oregano, cumin, herbs de Provence, 2 bay leaves and cook for 2 more minutes. Add the canned tomatoes, red lentils, cilantro, 6 cups of water and 1-2 Tablespoons coconut aminos.  Bring to a boil the quickly reduce the heat to a simmer. Simmer for 30 minutes and add pepper to taste. Remember to take out the Bay Leafs BEFORE you puree.Puree the soup if you want it creamy and smooth.  Add the juice of 1 lemon and the zest for a “zestier” flavor!