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 (500 mL); 2 tablespoons extra-virgin olive oil (optional, use broth for oil free) (30 mL); 1 large yellow or sweet onion, diced (or 2 leeks, cleaned and thinly sliced about 2 cups/500 mL); 4 large cloves garlic, minced (2 tablespoons/30 mL); 1 to 1 1/2 teaspoons fine sea salt, to taste (plus a couple pinches, 5 to 7 mL); 2 medium carrots, diced (1 heaping cup/275 mL); 2 stalks celery, diced (3/4 cup/175 mL); 2 teaspoons ground cumin; 1 1/2 teaspoons dried thyme (7 mL); 1 teaspoon ground turmeric (5 mL); 1 can diced tomatoes with juices (14-ounce/398 mL); 3/4 cup uncooked French green lentils, picked over and rinsed (175 mL); 4 cups vegetable broth, low sodium (1 L); 3 cups stemmed and chopped Swiss chard or kale leaves (750 mL); Freshly ground black pepper, to taste; 1 to 2 teaspoons white vinegar, to taste (5 to 10 mL)

Jump to Recipe· 3.9 from 10 reviews

If you have been searching for a wholesome, comforting soup that is both nourishing and packed with layers of flavor, then you are going to fall in love with this French Lentil Soup (Vegan) Recipe! It’s a vibrant mix of tender French green lentils, earthy spices, and fresh greens, all brought together with a creamy touch from cashew cream. Whether you’re warming up on a chilly day or looking for a meat-free meal that satisfies, this recipe delivers warmth, depth, and a gorgeous rainbow of textures that make each spoonful feel like a warm hug. Trust me, once you try it, you’ll keep coming back for more!

Ingredients You’ll Need

Inside a large white pot, there are three main layers of cooked vegetables spread unevenly on one side: bright orange carrot slices with a soft texture, pale green celery pieces with a slight crunch, and small bits of translucent onion. A wooden spatula rests inside the pot, touching some of the vegetables, showing light brown stains from cooking. The pot sits on a white marbled surface, and the contrast of colors in the pot highlights the fresh, cooked ingredients. photo taken with an iphone --ar 4:5 --v 7

Don’t be intimidated by the ingredient list; every item here plays an important role in building the soup’s unique taste, texture, and beautiful color. These simple staples combine to transform humble lentils into a silky, flavorful meal that feels anything but ordinary.

Raw cashews or sunflower seeds: These provide the creamy base that makes the soup luxuriously smooth without any dairy.
Water: Essential for soaking the nuts and cooking the lentils to perfect tenderness.
Extra-virgin olive oil (optional): Adds a silky richness to sautéed vegetables, though you can opt for broth to keep it oil free.
Yellow or sweet onion (or leeks): Supplies aromatic sweetness that gently perfumes the soup.
Garlic: Infuses warmth and depth with its unmistakable punch.
Sea salt: Balances flavors perfectly throughout the cooking process.
Carrots: Bring natural sweetness that compliments the earthiness of lentils.
Celery: Adds subtle crunch and a fresh, herbal undertone.
Ground cumin: Introduces smoky, warm spices that awaken your palate.
Dried thyme: Adds an herbaceous note that echoes classic French cooking.
Ground turmeric: Imparts a vibrant golden hue and gentle earthiness.
Diced tomatoes with juices: Bring acidity and depth, brightening the soup beautifully.
French green lentils: The star ingredient, these lentils hold their shape well and offer a hearty texture.
Vegetable broth (low sodium): A savory liquid base that ties everything together.
Swiss chard or kale leaves: Fresh greens that add color, nutrients, and a subtle bitterness that complements the lentils.
Freshly ground black pepper: Adds a sharp finishing bite.
White vinegar: A splash of brightness that elevates the soup’s flavors.

How to Make French Lentil Soup (Vegan) Recipe

Step 1: Soak and Blend the Nuts

Start by soaking your cashews or sunflower seeds in water for at least an hour or overnight if possible. This soaking softens them, making the base creamy and silky when blended. Once soaked, drain and rinse them, then blend with a bit of water until you achieve a luscious texture that will enrich the soup without overpowering its flavors.

Step 2: Sauté Aromatics for Flavor

Next, heat the olive oil (or broth for an oil-free version) in a large Dutch oven over medium heat. Toss in diced onions and garlic, along with a pinch of salt; this helps draw out their natural sweetness. Cook them until they are tender and fragrant, about 4 to 6 minutes. This step forms the flavorful foundation of your French Lentil Soup (Vegan) Recipe.

Step 3: Add Vegetables and Spices

Now, stir in diced carrots and celery, cooking for a few more minutes to soften. Sprinkle in ground cumin, dried thyme, and turmeric to infuse warmth and subtle earthiness. Toasting the spices briefly awakens their flavors and deepens the soup’s character.

Step 4: Combine Tomatoes, Lentils, Broth, and Water

Add the can of diced tomatoes with their juices, the rinsed French green lentils, vegetable broth, and the remaining water. Bring the mixture to a boil, then reduce the heat to a gentle simmer. Let it cook uncovered for 30 to 35 minutes, allowing the lentils to absorb all the vibrant flavors while becoming tender but still holding their shape.

Step 5: Stir in Cashew Cream and Greens

After the lentils are perfectly cooked, stir in the cashew cream and chopped Swiss chard or kale. Season with salt, freshly ground black pepper, and a splash or two of white vinegar for brightness. Let it cook for a couple more minutes just until the greens wilt beautifully.

Step 6: Ready to Serve!

This French Lentil Soup (Vegan) Recipe is now ready to warm you from the inside out. Its rich, creamy texture and vibrant mix of colors make it irresistible and satisfying for any meal.

How to Serve French Lentil Soup (Vegan) Recipe

A clear glass jar filled with thick, creamy soup that is orange-beige in color with small pieces of yellow potato and dark green leafy bits visible inside. The soup has a smooth texture with some small herbs sprinkled throughout. A wooden spoon is holding some of the soup above the jar, showing its chunky, creamy consistency. The jar is placed on a white cloth napkin on a white marbled surface. Some small herb flakes are scattered lightly around the jar. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

A sprinkle of freshly chopped parsley or a few thyme leaves can add a refreshing note on top. For an extra cozy touch, a drizzle of good-quality olive oil or a pinch of smoked paprika can elevate the flavors nicely. These simple garnishes make your bowl feel special and inviting.

Side Dishes

This soup is lovely paired alongside crusty whole-grain bread or a rustic baguette to dip and scoop. A fresh green salad dressed lightly with lemon vinaigrette adds a crisp contrast to the warm, silky soup. If you want to keep it fully plant-based and hearty, roasted root vegetables create a wonderful complementary plate.

Creative Ways to Present

Serve your French Lentil Soup (Vegan) Recipe in beautiful, deep bowls to showcase its rich colors. Try layering it in a large glass jar for a picnic or lunch on the go. For a casual dinner party, offer a toppings bar with various nuts, seeds, or fresh herbs so guests can personalize each bowl for fun and flair.

Make Ahead and Storage

Storing Leftovers

Once cooled, store your soup in an airtight container in the refrigerator. It stays fresh and delicious for up to 5 days, making it a perfect make-ahead meal for busy weekdays or cozy weekend lunches.

Freezing

This French Lentil Soup (Vegan) Recipe freezes beautifully. Portion it into freezer-safe containers, leaving room for expansion, and freeze for 1 to 2 months. When thawed, the flavors remain wonderfully intact, offering a convenient option for those days when you want a homemade meal in minutes.

Reheating

To reheat, warm the soup gently on the stove over medium-low heat. It may thicken after refrigeration or freezing, so feel free to stir in a splash of vegetable broth or water until it reaches your preferred consistency. A quick reheat brings back all the comforting richness just like fresh.

FAQs

Can I use other types of lentils in this recipe?

While French green lentils hold their shape best and provide the perfect texture, you can substitute with brown lentils if needed. Just keep in mind they may become softer and cook a bit faster, so adjust cooking time accordingly.

Is it necessary to soak the cashews or sunflower seeds?

Yes, soaking softens the nuts or seeds for blending, ensuring that the cashew cream is silky smooth without any gritty texture. If you’re pressed for time, a quick soak in boiling water for 30 to 60 minutes works well.

Can I make this soup oil free?

Absolutely! Simply replace the olive oil with extra vegetable broth when sautéing the vegetables. The soup still turns out delicious and creamy without added oils.

What if I don’t have Swiss chard or kale?

Feel free to substitute with other leafy greens like spinach or collard greens. Just add them towards the end of cooking so they don’t lose their vibrant color or texture.

How can I adjust the flavor if the soup tastes bland?

A quick fix is to add a little more salt, a pinch of black pepper, or a splash of white vinegar to brighten and balance the flavors. Tasting as you go makes a big difference!

Final Thoughts

I truly hope you enjoy making and savoring this French Lentil Soup (Vegan) Recipe as much as I do. It’s a soulful, colorful dish that brings simple ingredients to life in a way that feels both nourishing and indulgent. Once it’s simmered on your stove and fragrant spices fill your kitchen, you’ll understand why it quickly becomes a favorite to cook again and again. So go ahead, dive in and let this delicious soup become your new go-to comfort food!