Name: French Lentil Soup (Vegan) Recipe
Prep time: 20 min
Cook time: 36 min
Total time: 56 min
Cuisine: French
Ingredients: 1/2 cup raw cashews, or 1/4 cup plus 2 tablespoons (90 mL) raw sunflower seeds; 2 cups water; 2 tablespoons extra-virgin olive oil (optional, use broth for oil-free); 1 large yellow or sweet onion, diced, or 2 leeks, cleaned and thinly sliced; 4 large cloves garlic, minced; 1 to 1 1/2 teaspoons fine sea salt, to taste, plus a couple pinches; 2 medium carrots, diced; 2 stalks celery, diced; 2 teaspoons ground cumin; 1 1/2 teaspoons dried thyme; 1 teaspoon ground turmeric; 1 can of diced tomatoes, with juices; 3/4 cup uncooked French green lentils, picked over and rinsed; 4 cups low-sodium vegetable broth; 3 cups stemmed and chopped Swiss chard or kale leaves; Freshly ground black pepper

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French Lentil Soup (Vegan) is the kind of cozy, nourishing bowl you crave on a chilly day—brimming with French green lentils, vibrant veggies, and a luxuriously creamy nut-based swirl that’s completely plant-based. Each spoonful is layered with gently spiced aromatics and satisfying textures, making it a hearty, feel-good main dish that’s just as friendly to your body as it is to your tastebuds. Whether you’re feeding a family, powering up your meal prep, or simply looking for a way to put more plants in your life, this soup is everything: comforting, protein-packed, and deeply flavorful.

French Lentil Soup (Vegan) Recipe - Recipe Image

Ingredients You’ll Need

Gather your ingredients for this French Lentil Soup (Vegan) and you’ll see just how simple—and clever—whole food cooking can be. Each ingredient here truly pulls its weight, adding body, flavor, or color to make a soup that’s as beautiful as it is delicious.

Raw cashews (or raw sunflower seeds): Soaked and blended, these add creaminess without any dairy; sunflower seeds are a great nut-free swap!
Water: Used both for the soup and blending, it keeps everything hydrated and helps create the silky base.
Extra-virgin olive oil (optional): Adds a subtle richness to your veggie sauté, but you can easily swap it for broth if you prefer to go oil-free.
Yellow or sweet onion (or leeks): The aromatic backbone—onion brings savory depth, while leeks make things extra delicate.
Garlic: Four big cloves pack in flavor and warmth, elevating every other ingredient.
Fine sea salt: Essential for bringing out the natural sweetness of the veggies and helping the flavors pop.
Carrots: Diced for just the right bite, carrots lend gentle sweetness and vibrant color.
Celery: Brings herbaceous crunch and balances all the root veggies.
Ground cumin: Infuses the soup with earthy warmth that pairs perfectly with lentils.
Dried thyme: Classic in French-style soups, thyme delivers woodsy, fragrant notes.
Ground turmeric: A key for color and gentle, peppery brightness; turmeric is also a health booster.
Diced tomatoes (with juices): Adds tang and acidity while making the broth extra luscious.
French green lentils: These small emerald beauties keep their shape, giving every bowl substance and a nutty bite.
Vegetable broth (low sodium): The liquid foundation, it brings all the ingredients together into a cohesive, savory parade.
Swiss chard or kale: Stirred in at the end, your greens wilt beautifully, packing more fiber and nutrition into each serving.
Freshly ground black pepper: Adds depth and a subtle kick, sharpening all the rich flavors.

How to Make French Lentil Soup (Vegan)

Step 1: Soak and Blend the Cream Base

Start your French Lentil Soup (Vegan) by creating that irresistible creamy swirl. Place your raw cashews (or sunflower seeds) in a bowl and cover them with plenty of water. Let them soak for an hour or two—overnight is even better. In a rush? Just cover them with boiling water and let them sit for 30 minutes. Drain and rinse, then blend with half a cup of fresh water until thoroughly velvety. This silky cream will turn your soup into pure comfort.

Step 2: Sauté the Aromatics

In a large Dutch oven, heat your olive oil (or a splash of veggie broth for oil-free) over medium heat. Toss in the onion (or leeks), garlic, and a generous pinch or two of sea salt. Sauté everything for about 4–6 minutes, until the onion softens and your kitchen smells amazing. This is where the magic starts to build!

Step 3: Add Veggies and Spices

Time for carrots and celery to jump in. Let them cook a few minutes so they start to soften and sweeten, then sprinkle in cumin, thyme, and turmeric. Stir well—your pot should be full of golden color and herbal, cozy aroma. These extra minutes develop incredible flavor right from the start.

Step 4: Simmer the Soup

Stir in the diced tomatoes with their juices, the rinsed French green lentils, your veggie broth, and the rest of your water. Crank up the heat just to bring everything to a gentle boil, then lower it to a simmer. Let it bubble away uncovered for 30–35 minutes. This is when the lentils soften, the flavors blend, and your home starts to smell like a Parisian bistro.

Step 5: Stir in the Cream and Greens

Now for the grand finale! Lower the heat a touch and stir in your dreamy cashew or sunflower seed cream along with your chopped chard or kale. Season with salt and freshly ground pepper, and splash in a little vinegar if you like—just a bit at a time for brightness. Let everything gently simmer until your greens are wilted and the soup looks impossibly silky and colorful.

How to Serve French Lentil Soup (Vegan)

Garnishes

Nothing beats a sprinkle of fresh herbs or a drizzle of extra olive oil right before serving. Try chopped parsley, a few chili flakes for a touch of heat, or even some toasted seeds for crunch. A swirl of reserved cashew cream makes the bowl look extra-luxe and restaurant-worthy.

Side Dishes

This robust soup shines alongside a hunk of crusty bread, warm pita, or a seeded sourdough. For extra satisfaction, scoop alongside a simple green salad with bright vinaigrette, or a little plate of olives and roasted veggies. It’s hearty enough to stand alone but welcomes delicious company!

Creative Ways to Present

For a twist, serve French Lentil Soup (Vegan) in mugs for a casual get-together, or ladle it over toasted grains like brown rice or farro for a dinner-party-worthy upgrade. Mini tureens with freshly cracked pepper at the table bring a bit of old-world charm—this dish loves to shine whichever way you serve it.

Make Ahead and Storage

Storing Leftovers

Let any leftover soup cool completely, then transfer it into airtight containers. French Lentil Soup (Vegan) keeps beautifully in the refrigerator for up to five days. The flavors actually deepen as it rests, making every reheated bowl even better.

Freezing

This soup is a make-ahead superstar! Portion it into freezer-safe containers or jars (be sure to leave space for expansion). It will keep in the freezer for one to two months. Remember to cool it down fully before freezing to preserve the creamy texture and vibrant flavors.

Reheating

Reheat your soup gently on the stovetop or in the microwave, adding a splash of broth or water to loosen it back up as needed—the lentils will naturally thicken as they chill. Stir frequently to keep that creamy texture, and finish with a fresh grind of black pepper or a green garnish to revive those flavors.

FAQs

Can I use brown or regular green lentils instead of French green lentils?

Absolutely! While French green lentils keep their shape and provide a chewier bite, brown or standard green lentils will still taste wonderful. Just note that the texture will be slightly softer and the soup may become thicker, so add a touch more broth if needed.

What can I substitute for cashews if I have a nut allergy?

Sunflower seeds work perfectly as a nut-free option in this French Lentil Soup (Vegan), making the soup creamy and satisfying while keeping it allergen-friendly for everyone at the table.

Can I make this soup oil-free?

Yes, you can skip the olive oil and simply sauté your veggies in a bit of veggie broth instead. You’ll still build all those wonderful flavors without any added oil.

Do I really need to soak the cashews or seeds?

Soaking helps them blend into an ultra-smooth, creamy texture. If you’re in a hurry, the quick-soak method with hot water works well, but the longer soak does make for the silkiest results.

Is French Lentil Soup (Vegan) suitable for meal prep?

This recipe is a meal prep dream. It stores well, freezes beautifully, and the flavors only get better after a day or two in the fridge. It’s the perfect make-ahead lunch or dinner option for busy weeks.

Final Thoughts

If you’re on the hunt for a dish that’s as restorative as it is delicious, French Lentil Soup (Vegan) checks every box. It’s rustic, filling, and wonderfully easy to adapt to your taste or pantry—which is exactly why it’s earned a spot in my own kitchen rotation. I hope you’ll give it a try; there’s nothing quite like the comfort of a steaming bowl of homemade lentil soup, especially when it’s loaded with goodness from top to bottom!