Comforting, warming, nourishing, and cheap. You can’t get must better than this quick and easy veggie lentil soup! With only real-food, grain-free ingredients, it’s naturally gluten-free, grain-free, and vegetarian. 

Quick & Easy Veggie Lentil Soup 1A winter favorite.

During blustery winter days soup is my go-to meal. Not only are soups usually pretty easy to put together, they’re also pretty easy to sneak a whole bunch of nutrition into. Aaaannnnd I can even hide things my kids won’t usually eat in soups without their knowledge.

Easy + nutritious + sneaky = win.

Favorite soups.

Here are a couple other favorite soups from my kitchen, full of nutritious (and sometimes sneaky) ingredients. 😉

Quick & Easy Veggie Lentil Soup 2Veggie Lentil Soup.

Lentils are one of those ingredients I have to be sneaky about. While my kids tolerate them fairly well, I have at least two out of the six who aren’t big fans of “twinkles” as my 3 year old calls them. Peas, however, are one of her all-time favorite veggies! If I find recipes that combine the two she’s more apt to eat it.

Recipes like this quick and easy veggie lentil soup.

I originally saw a recipe for this style soup over on another real foodie’s blog. Of course, I’m not very good at following recipes, so a few tweaks later I had a keeper. Yep, even my kids love it – twinkles and all!

Lentil facts.

Besides being quick and easy, this veggie lentil soup is pretty durn cheap, too. Which of course makes another winning point for the mom with 6 hungry kids. (And a hungry hubby – let’s not leave him out!) Even if you’re buying organic lentils, peas, and carrots (which I would suggest), this soup is still a frugal meal.

Lentils are surprisingly nutritious, too. They’re high in protein, folate, potassium, calcium, manganese, iron and phosphorus. And though it might sound like a strange nutritional plus, lentils are also high in alkaline, which helps balance your body’s pH levels and keeps your gut healthy. The high level of insoluble fiber of lentils also absorbs the water and unnecessary baggage in the digestive tract and eliminates it, making lentils a great option for anyone struggling to… um, go.

My favorite place to buy lentils is Azure Standard. It’s an online health food co-op, and their food is not only wonderful quality (organic/non-GMO) but also not very expensive! 

Comforting, warming, nourishing, and cheap. You can't get must better than this Quick & Easy Veggie Lentil Soup! With only real-food, grain-free ingredients, it's naturally gluten-free and vegetarian. #soup #vegetarian #glutenfree #grainfree #traditionalfoods #lentils #carrots #peas #realfood

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Quick & Easy Veggie Lentil Soup

Free from grain, gluten, eggs, and sugar, with dairy-free option.


  • 2 tablespoons avocado oil, coconut oil, or ghee
  • 1/2 large yellow onion, diced
  • 4 large organic carrots, diced (about 2 cups)
  • 2 cups sprouted green or brown lentils (here’s how to sprout them!)
  • 1 1/2 quarts stock, or enough to cover (veggie or chicken)
  • 1 cup organic frozen peas
  • a heaping tablespoon minced garlic*
  • 1/2 teaspoon cumin
  • 2 teaspoons parsley
  • Himalayan salt & pepper, to taste
  • 1/4 cup sour cream (optional)


In large saucepan, heat oil over medium heat.

Add onions and sauté until translucent.

Add carrots and lentils and cover with stock. Bring to a boil.

Reduce heat and simmer until carrots are fork-tender (about 20 minutes).

Stir in remaining ingredients.*


*Adding in the garlic to the finished soup may be too hot for some people. If you like a milder soup, add the garlic in with the carrots and lentils.

This recipe is modified from Dina-Marie’s recipe at Thank Your Body.

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