Easy and Healthy One-Pot Vegan Lentil Soup

with little effort and wholesome ingredients, you can have a delicious dinner made in under an hour. Easy and Healthy One-Pot Vegan Lentil Soup is packed with green lentils, veggies and a semi-creamy base. the whole family will love it!

love love love a pot of soup that requires minimal ingredients and no hassle! also, this is a great soup in terms of versatility because you don’t have to use the same veggies or greens that i did.

while i used zucchini and cauliflower rice, you could totally choose some other veggies!

ok sooooo see those crouton- like toppings? those are trader joe’s new (I think new?) plantain croutons are they are SO GOOD!

they’re perfectly garlicky and i could not resist placing them atop the soup. whether you use those, another crouton or something else, a crunchy component is necessary in my opinion.

also, i did add some vegan cream cheese to the top- my fave, Monty’s! if you’re going to get Monty’s, i totally recommend the everything cream cheese and that’s what i used here.

cream cheese just adds a creamy component rather than much more flavor, but i think it’s a must here. if you don’t have any vegan cream cheese, thick vegan yogurt, sour cream or full fat coconut milk would work.

ah, the color is such a gorgeous and vibrant mustard yellow! unsweetened plain almond milk gives it a semi-creamy texture and pretty color!

i did use a few spices and they just merry so well together. for this recipe, i used cumin, turmeric, onion powder, garlic powder and a dash of cinnamon!

the turmeric gives it the yellow color and the cinnamon is just the ultimate flavor addition. you just need the tiniest bit, a dash and no more. you can’t taste the cinnamon but it totally alters the flavor in the best way.

what do you need for this recipe?!

  • avocado oil

  • red onion

  • minced garlic

  • zucchini

  • frozen riced cauliflower

  • spinach

  • kale

  • green lentils

  • vegetable broth

  • unsweetened plain almond milk

  • water

  • ground cumin

  • turmeric powder

  • garlic powder

  • onion powder

  • cinnamon

  • vegan cream cheese

  • dijon mustard

you should be able to find all of those items at just about every grocery store! you can use any vegan cream that you would like by the way. Monty’s is my favorite but any will do!

are you going to make Easy and Healthy One-Pot Vegan Lentil Soup?!

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business. 

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Easy and Healthy One-Pot Vegan Lentil Soup

Recipe by MaryCourse: Lunch & Dinner, Soups and StewsDifficulty: Easy


Cooking time




  • 2 tbsp avocado oil

  • 1/2 cup chopped red onion

  • 1 tbsp minced garlic

  • 1.5 cups zucchini cut into small pieces

  • 12 ounces frozen riced cauliflower

  • 3 handfuls spinach

  • 3 handfuls kale

  • 1 cup green lentils

  • 32 ounces vegetable broth

  • 2 cups plain unsweetened almond milk- any works as long as it’s plain

  • 1 cup water

  • 1 tsp ground cumin

  • 1/2 tsp turmeric powder

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 tsp sea salt or to taste

  • 1/4 cup vegan cream cheese

  • 1 tbsp dijon mustard


  • sauté the zucchini, red onion, riced cauliflower, and garlic in avocado oil on medium high heat for 6 minutes.
  • then, add the spinach and kale and cook another couple of minutes.
  • next, add the lentils, veggie broth, water, almond milk and spices. once everything comes to a boil again, lower the heat to medium-low heat. cook another 25 minutes.
  • then, add the cream cheese and mustard and cook another 20 minutes or so. all in all, about 50 minutes of cooking.
  • serve with your favorite toppings and enjoy.

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hi, i'm mary!

I create vegan recipes using real foods that will nourish both your body and soul.

Here, you’ll find everything from scrumptious desserts to savory and nourishing comfort food. Thank you for being here and I hope you enjoy my delicious creations!

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