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Tag: Soup

Easy Vegetable Soup Recipe
I love this vegetable soup recipe! It’s made with a light tomato broth and packed with healthy veggies. It’s so comforting and satisfying!

I’ve been making this simple recipe for years. It’s light, nutritious, and genuinely makes you feel good! I make it all year round and love that the recipe is adaptable to whatever veggies are sitting in your fridge or the season.

This cozy soup comes together in just one pot, making it perfect for a fuss-free, flavorful meal. I love making a big batch and keeping it in the fridge for easy lunches or dinners throughout the week! If you love creamy soups, see our creamy vegetable soup.

Key Ingredients
- Vegetables: We use a lot of veggies for this soup, but feel free to use what you have on hand. I love onion, carrot, celery, potato or sweet potato, cabbage, and peas. You can customize this recipe with your favorite seasonal vegetables! In the summer, add fresh zucchini or corn. In the winter, try hearty root vegetables like parsnips or turnips. The possibilities are endless! I use a similar list of veggies for this easy cabbage soup.
- Tomato Paste and Tomatoes: Make the base of our deliciously light broth. If you have fresh tomatoes, use them! I’ve shared how many you’ll need to substitute canned in the tips section of the recipe.
- Garlic, Fennel Seeds, Bay Leaves, & Red Pepper Flakes: Add a lovely flavor to our soup. I love fennel with vegetables and use either ground or crushed whole fennel seeds in this soup. Pepper flakes add a hint of heat (use as much as you like for your preferred spice level).
- Broth: You can use your favorite broth in this recipe. I love this homemade vegetable broth when I have it on hand (it also makes this soup vegan and vegetarian). Use chicken broth, homemade bone broth (or store-bought) for a higher protein soup.
- Apple Cider Vinegar or Lemon Juice: I love adding a bit of vinegar or fresh lemon juice before serving this soup. It brightens all the flavors and makes them pop. Fresh herbs do the same, so if you have some fresh parsley or other green herb in the kitchen, chop and add it just before serving.
Find the full recipe with measurements below.

How to Make Vegetable Soup

Tip 1: Build a solid flavor base: Start your soup with a classic mirepoix (a mix of sautéed onions, carrots, and celery). Adding tomato paste at this stage helps to deepen the flavor and give your soup a richer color.

Tip 2: Layer your aromatics: Don’t just dump all your spices in at once. After the initial sauté, stir in aromatics like garlic, fennel, salt, and pepper, and cook for a minute. This way, they get a chance to release their flavor into the soup, but won’t burn before adding the liquid.

Tip 3: Simmer until tender: Simmering for about 20 minutes is key to getting the vegetables tender. There’s no need to cook much longer than that.

Tip 4: Add quick-cooking ingredients last: Ingredients that cook quickly, like frozen peas or spinach, should be added at the end to prevent them from becoming mushy and maintain their bright color and texture.

Tip 5: Finish with a pop of flavor: Before serving, taste your soup and adjust the seasonings. A splash of apple cider vinegar or fresh lemon juice at the end can brighten up the flavors and make the soup taste less one-dimensional (a problem I’ve had with veggie soups).

My Favorite Veggie Soup Variations
- To add protein, stir in cooked or canned beans. Try white beans, chickpeas, lentils, and black beans. See our lentil soup or this white bean soup with vegetables for inspiration.
- To add pasta, stir in pasta 10 minutes before the veggies soup has finished cooking. I love smaller pasta shapes like orzo in soup or adding tortellini (like in this veggie tortellini soup).
- To make it creamy, add a splash of cream, milk, or unsweetened dairy-free milk at the end. You can also stir in a little bit of unsweetened yogurt or sour cream. Or blend all the ingredients like we do with this creamy veggie soup.
- Or, add more veggies! You can add as many vegetables as you like to this veggie soup recipe. Feel free to toss in a handful of other vegetables, such as cauliflower, broccoli, summer squash, or corn.
More Easy Soup Recipes
Easy Vegetable Soup

PREP
10 mins

COOK
30 mins

TOTAL
40 mins

This hearty vegetable soup recipe is healthy, easy to make, and tastes amazing. It’s also vegan when you use vegetable broth. Since vegetables vary by seasonality, swap or add different vegetables for the veggies listed below. Kale or spinach, for example, is an excellent substitute for cabbage.

4 to 6 Servings (8 cups)

Watch Us Make the Recipe

You Will Need

3 tablespoons olive oil

2 cups chopped onion, 1 large

1 ½ cups chopped carrot, 3 to 4 carrots

1 ½ cups chopped celery, 2 to 3 stalks

2 tablespoons tomato paste

4 teaspoons minced garlic, 4 cloves

¾ teaspoon ground fennel seed

½ teaspoon ground black pepper

½ teaspoon fine sea salt, plus more to taste

⅛ to ¼ teaspoon crushed red pepper flakes, optional for heat

1 (15oz) can diced tomatoes with their liquid

6 cups stock or broth, see our veggie broth or chicken stock (1.42L)

2 cups chopped potato, 2 medium

3 to 4 heaped cups chopped or shredded cabbage

2 bay leaves

1 cup frozen peas

½ teaspoon apple cider vinegar or fresh lemon juice, optional

Directions

1Sauté the vegetables: Heat the olive oil in a large Dutch oven or pot over medium heat. Add the onions, carrots, celery, and tomato paste. Cook, stirring often, until the vegetables have softened and the onions are translucent, 8 to 10 minutes.

2Add aromatics: Stir in the garlic, fennel, black pepper, ½ teaspoon of salt, and the red pepper flakes. Cook, while stirring, for one minute.

3Build the soup base: Pour in the canned tomatoes and their juices and the stock/broth. Add the potatoes, cabbage, and bay leaves. Raise the heat to medium-high and bring the soup to a boil. Partially cover the pot with a lid, then reduce the heat to maintain a low simmer.

4Simmer: Simmer for 20 minutes or until the potatoes and other vegetables are tender. Add the frozen peas and cook for five more minutes.

5To finish: Remove the pot from the heat and remove the bay leaves. Stir in the cider vinegar (or use lemon juice). Taste and season with more salt, pepper, or vinegar. Serve.

Adam and Joanne’s Tips

Storing: Homemade vegetable soup lasts in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months. I love freezing individual servings of this soup. To thaw, leave it in the refrigerator overnight and gently reheat the next day.

Fresh tomatoes: Substitute about 1 pound (5 to 6 tomatoes) for one 15-ounce can of diced tomatoes.

The nutrition facts provided below are estimates. Calculations included vegetable broth.

Nutrition Per Serving
Serving Size
1 cup
/
Calories
137
/
Total Fat
5.7g
/
Saturated Fat
0.8g
/
Cholesterol
0mg
/
Sodium
677.5mg
/
Carbohydrate
20.3g
/
Dietary Fiber
4.9g
/
Total Sugars
7.5g
/
Protein
3.2g

AUTHOR:

Joanne Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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March 23, 2026
Crockpot Peanut Butter Soup
This African-inspired Peanut Butter Soup would be delicious for a plant-based meal or an interesting soup to make in the crockpot! And this tasty soup recipe that uses peanut butter also has so many other good flavors.

PIN the Peanut Butter Soup to try it later!

Crockpot Peanut Butter Soup is one of the most interesting meatless soup recipes I’ve ever made! This African-inspired soup uses a whole cup of peanut butter in a soup with peppers, tomatoes, chiles, brown rice, and lentils! Does that sound good to you?

The inspiration came from an interesting soup recipe I saw online, and I upped the spices and added lentils. And with ingredients like brown rice, lentils, and peanut butter, this soup is loaded with protein and flavor.

After a day at work it would be great to come home to a slow cooker that has this peanut butter soup simmering away! And in Utah the spring weather can change in a minute, and I love having soup in the freezer for those days when the weather suddenly gets cold. I hope you try this recipe soon if you like the idea of soup with African flavors!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What inspired people to put peanut butter in soup?

Of course adding peanut butter to recipes is such a flavor boost! But the idea of using peanut butter in soup and stew was inspired by peanut stew (also called groundnut stew) that’s common in West African countries. Read more about variations for Peanut Stew and how it became popular in North America.

Can the CrockPot Peanut Butter Soup cook all day?

If you have a slow cooker that cooks at a low setting, this soup can cook for eight hours while you’re at work. When you get home, just add the peanut butter and cook for another hour and dinner is ready. You can also cook for a shorter time on high if you want it done more quickly.

What Slow Cooker did I use for the Peanut Butter Soup?

I used my favorite Crock-Pot 3.5 Quart Slow Cooker (affiliate link) for this recipe, but a slightly larger size will also be fine.

Is the Peanut Butter Soup low in carbs?

This tasty soup has lentils and rice, so of course it isn’t super low in carbs. It has 21 net carbs per serving, with 12 grams of protein.

How to Make Crockpot Peanut Butter Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Chop up the onions, red bell pepper, and green onions, and mince the garlic.
2. Add those ingredients to the slow cooker with the lentils, brown rice, vegetable broth, canned tomatoes and spices.
3. Cook on high for about 4 hours or on low for about 8 hours, or until the lentils and rice are well done.
4. Reduce the heat to low and stir in the cup of peanut butter.
5. Cook on low for about one more hour (or you can do 30 minutes on high if you’re in a rush, but the peanut butter will stay smooth better if you cook it on low.)
6. Serve the Peanut Butter Soup hot, with sliced green onions for garnish if desired.
Make it a Vegetarian Meal:

This tasty crockpot soup with peanut butter would taste great with any of these breads or muffins served on the side:

Want more Slow Cooker Soup Recipes?

If you love making soup in the slow cooker, you can use the category for Slow Cooker to see lots more soup recipes.
Ingredients

1 medium yellow onion, chopped in small pieces

1/4 cup sliced green onion

2 red bell peppers, seeds removed and chopped into 1/2 inch pieces

1 T minced garlic

2 14 oz. cans diced tomatoes with juice

8 cups vegetable stock or canned vegetable broth

1 tsp. ground cumin

1 T Ancho chile powder

1 tsp. New Mexico chile powder

1 tsp. Aleppo pepper (see notes)

1/2 cup uncooked brown lentils

1/4 cup uncooked brown rice

1 cup natural peanut butter (see notes)

Instructions

Chop onions, green onion, bell peppers, and garlic and place in crockpot.

Add canned tomatoes with juice, vegetable stock or broth, ground cumin, Ancho chile powder (affiliate link), New Mexico chile powder, Aleppo Pepper (affiliate link), lentils, and brown rice.

Cook on high for about 4 hours or on low for about 8 hours, or until the lentils and rice are well done

After 4 hours (for high) or 8 hours (for low), stir in peanut butter. Reduce heat to low if you were cooking on high

Cook about one more hour. Serve hot

The Peanut Butter Soup soup freezes well, and it’s great to have on hand for those spring days that suddenly feel like winter.

Notes

Use any combination of chile powders or spicy red pepper that you have if you don’t have Ancho chile powder or Aleppo pepper

Recipe adapted by Kalyn from Crockpot African Peanut Soup; recipe originally found at AllRecipes.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 300Total Fat 18gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 13gCholesterol 0mgSodium 1003mgCarbohydrates 28gFiber 7gSugar 11gProtein 12g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Peanut Butter Soup with lentils and brown rice is probably too high in carbs for low-carb diet plans. It’s important to use natural peanut butter if you’re making this soup for the original South Beach Diet, since many brands of peanut butter have added sugar. The use of brown rice would make this a phase two or three choice for South Beach, but you could leave out the rice if you wanted to eat it for phase one.

Find More Recipes Like This One:
Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This African-inspired crockpot soup with peanut butter was first posted in 2008! The recipe was last updated with more information in 2026.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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March 21, 2026
Vegetarian Lentil Spinach Soup
This flavorful Lentil Spinach Soup is an easy to make meatless soup recipe with lentils, spinach, tomatoes, cumin, and other spices! And this tasty soup recipe is also gluten-free, for people who care about that!

PIN the Lentil Spinach Soup to try it later!

This perfect easy recipe for Lentil Spinach Soup is a tasty vegetarian soup made mostly from simple pantry ingredients. But it’s loaded with flavor due to the cumin seeds, ground coriander, onions, garlic, and paprika. And of course I love both lentils and spinach, so it’s not surprising that I’d love this simple soup.

I added flavor by using vegetable stock in place of water, and the soup has a strong cumin flavor, which I loved. And this Lentil Spinach Soup was also the perfect way to use up the last bit of one of those huge tubs of spinach from Costco.

If you like lentils and spinach I hope you’ll give this healthy lentil soup a try; this tasty soup can be on your dinner table in under 90 minutes!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What adds extra flavor to the Lentil Spinach Soup?

Using whole cumin seeds (affiliate link) and sizzling them in the hot oil adds a lot of flavor to this soup. However, if you only have ground cumin, don’t let that stop you from making the recipe. There’s also a lot of flavor from the onions, garlic, ground coriander, and paprika that are cooked together before you add the lentils and vegetable broth.

Why do some Lentils take longer to cook?

Lentils that are fresh will cook more quickly than those that have been sitting on the shelf in the store or in your pantry.

Can you use other colors of lentils for Lentil Spinach Soup?

Lentils can be used quite interchangeably in recipes. But if you use red lentils for this soup, they’ll soften much more quickly than the brown lentils the recipe calls for and maybe even dissolve into the broth. You might enjoy using a combination of brown and red lentils if you have both types on hand!

What other greens can you use for a vegetarian soup with lentils?

I love this soup with spinach but if you prefer a more assertive type of greens I think kale or swiss chard would also be delicious here. Other greens will take a bit longer to cook.

Is the Lentil Spinach Soup low in carbs?

This soup has 19 net carbs per servings, with 8 grams of protein. That is probably high in carbs for strict low-carb diet plans, but it can work for people following a carb-conscious diet that permits a few more carbs.

How to Make the Vegetarian Lentil Spinach Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. In a large pan that will hold all the ingredients, heat olive oil over medium heat and sizzle the cumin seeds until they’re fragrant and starting to pop. Be sure to stir them several times. (If you’re a cumin fan like I am, you might use a little more cumin.)
2. Then add onion, minced garlic, ground coriander, and black pepper and cook until the onions are softened and starting to brown. Add paprika and cook about 1 minute more.
3. Measure 1 1/2 cups of brown lentils.
4. Add lentils and vegetable broth, bring to a slight boil, reduce heat, and simmer about 30-40 minutes or until the lentils are quite tender.
5. This photo shows how the soup looked once the lentils were done.
6. While the lentils cook, wash the spinach if needed and finely chop.
7. Add the can of tomatoes and chopped spinach to the soup (and more vegetable stock if needed) and cook about 30 more minutes, or until the spinach is done and the flavors have blended.
8. Serve the Lentil Spinach Soup hot and enjoy!
Make it a Vegetarian Meal:

This meatless soup with spinach and lentils would be delicious with Savory Almond Flour Bread or Olive Bread!

More Vegetarian Soup Recipes:

Weekend Food Prep:

This lentil spinach soup recipe has been added to a category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

1 T olive oil

1 1/2 tsp whole cumin seeds (or slightly more if you really like cumin)

1 large onion, chopped small

4 cloves garlic, minced (about 1 T minced garlic)

1/2 tsp. ground coriander

fresh ground black pepper to taste

1 tsp. paprika

1 1/2 cups brown lentils

four 14 oz. cans vegetable broth or water (see notes)

one 14.5 oz. can petite diced tomatoes with juice

2 cups chopped spinach (see notes)

salt to taste (I didn’t use any salt since I used canned vegetable broth)

Instructions

Heat olive oil in large heavy dutch oven, add cumin seeds and cook over medium heat until fragrant and starting to pop, about 3 minutes. (Stir a few times so they don’t burn.)

Stir in onion, minced garlic, ground coriander (affiliate link), and black pepper and cook, stirring frequently, until onions are softened, about 4 minutes. Stir in the paprika and cook about 1 minute more.

Add lentils and vegetable broth, bring to a low boil and then reduce heat, and simmer uncovered about 30-40 minutes, or until lentils are quite tender. (Depending on how much water has evaporated and how much the lentils have expanded you may want to add another can of broth or some water at this point. I added a whole can more vegetable broth)

Add diced tomatoes and juice and chopped spinach and simmer uncovered 20-30 more minutes, until soup ingredients are well blended and lentils are starting to break apart.

Season the Lentil Spinach Soup to taste with salt and serve hot.

Notes

Use about 7 cups broth, plus more as needed to thin the soup. I added another can of broth for a total of 5 cans. You need 4-5 oz spinach.

This recipe was slightly adapted from The Sugar Solution Cookbook.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 157Total Fat 3gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 1054mgCarbohydrates 26gFiber 7gSugar 10gProtein 8g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Lentil Spinach Soup is a perfect dish for any phase of the original South Beach Diet, but remember that dried beans and lentils are a limited food for South Beach Phase One. The soup has 19 net carbs per serving, which might work for some carb-conscious eaters but not for strict low-carb or Keto diets.

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This Vegetarian Lentil Soup with Spinach and the perfect spices was first posted in 2008. The recipe was updated with better photos and instructions in 2014, and last updated with more information in 2026.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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March 20, 2026
Crack Chicken and Rice Soup (Creamy, Cozy, Easy)
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Stop what you are doing right now, and make this Crack Chicken and Rice soup! With tender chicken, rice, creamy cheese, crispy bacon, and bold ranch flavor, this easy one-pot recipe is addictively delicious!
What Makes This Soup So Addictive

Creamy, cheesy, and irresistible: This soup brings all the flavors of your favorite crack chicken dip and casserole into a warm, cozy bowl.

One-pot, low effort: Everything comes together in a single pot, making it perfect for busy nights.

Crazy Delicious! If you love crack chicken pasta, this soup has those same savory, ranch-seasoned flavors everyone goes crazy for.
Crack Chicken & Rice Soup Ingredients

Cream Cheese: Use softened and cubed cream cheese so it melts evenly into the soup.

Rice Alternative: You can use Orzo or cauliflower rice for a low-carb option. Note that the cooking time will be reduced to 8-12 minutes.

Bacon: I love using pre-cooked bacon because it’s so quick and convenient.

Chicken: Leftover rotisserie chicken is great for this recipe. Any pre-cooked chicken will work.
How to Make Crack Chicken and Rice Soup

If you love my classic crack chicken soup, you’re going to adore this version with hearty rice added in. It’s just as creamy, cheesy, and flavorful, but a little more filling thanks to the tender rice.
1. Sauté Veggies: Heat a large pot over medium-high heat and then melt the butter. Add diced yellow onion, celery, and carrots to the pot. Cook the vegetables until they are softened, about 5 minutes. Add minced garlic and cook for 1 minute.
2. Stir: Add chicken broth, dry ranch seasoning mix, and black pepper to the pot and stir to combine.
3. Simmer: Bring to a boil, then stir in uncooked long-grain white rice. Reduce the heat, and simmer for 20-25 minutes, until the rice is tender.
4. Add: Add cooked shredded chicken, softened cream cheese, shredded cheddar cheese, and cooked bacon to the pot. Cook and stir until the cheeses are melted and everything is combined. Serve crack chicken and rice soup warm.
Slow Cooker & Instant Pot Instructions

Slow Cooker

Sauté the veggies in the butter for 3-4 minutes.

Add them to the slow cooker with the other ingredients, except for the cream cheese, shredded cheddar, and bacon.

Cook on low for 3-4 hours. Add the cream cheese, shredded cheese, and cooked bacon during the last 30 minutes of cooking.

Instant Pot

Cook the veggies in the butter on sauté mode for 3-4 minutes.

Add the remaining ingredients except for the cream cheese, shredded cheddar, and bacon.

Pressure cook on high for 8 minutes. Quick release, then stir in cream cheese, shredded cheddar, and cooked bacon.
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March 20, 2026
Slow Cooker Cabbage and Sausage Soup
Slow Cooker Cabbage and Sausage Soup is a tasty low-carb soup that’s easy to make and it’s especially good topped with Parmesan cheese! We used chicken-garlic sausage for this tasty cabbage sausage soup, but use any type of sausage you prefer.

PIN the Cabbage and Sausage Soup to try it later!

I love this Slow Cooker Cabbage and Sausage Soup! And I really hope no one has flashbacks of the old Cabbage Soup Diet when they hear the name of the recipe, because this is a delicious soup recipe that’s healthy and low in carbs, but you certainly won’t think about being on a diet when you’re eating it.

My slow cooker cabbage soup is loaded with flavor from tomatoes, beef stock, seasonings, and Chicken-Garlic sausage (or your favorite garlicky sausage), and it gets even better if you top it with a spoonful of freshly grated Parmesan cheese. And best of all, if you do a little chopping the night before, this cabbage and sausage soup is one of those “throw in the slow cooker and cook all day” kinds of recipes that people love.

When you get home, just brown the sausage, add to the soup, and cook on high for 30-45 minutes more and dinner is ready! If you’re a fan of easy low-carb slow cooker soup, I hope you try this recipe soon!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What sausage is good for the Cabbage and Sausage Soup?

This is the fourth recipe I’ve made with Sabatinos Chicken Sausage with Mozzarella, Artichokes and Garlic (and in case anyone is wondering, Sabatinos certainly hasn’t paid me to promote their sausage.) I’m infatuated with this sausage at the moment, but if you can’t find this brand, use any garlicky sausage that has good flavor. Check the nutritional info if you’re watching carbs, because some sausage has a lot of added sugar.

Do you have to brown the sausage for this soup?

I highly recommend you don’t skip the step of browning the sausage for this cabbage and sausage soup. The few minutes it takes to do that will add so much flavor to the finished soup.

How low in carbs is the Cabbage and Sausage Soup?

This tasty and easy slow cooker soup has only 8 net carbs per serving and 22 grams of protein with the sausage I used.

What slow cooker did I use for Cabbage and Sausage Soup?

I used a 5-Quart Slow Cooker (affiliate link) for this recipe, but it could have been slightly smaller. The soup freezes well, so if you only have a large slow cooker you could double the recipe and stash some in the freezer!

How to Make Slow Cooker Cabbage and Sausage Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. You’ll need about a pound of chopped cabbage for this soup.
2. Also chop up a medium onion and about one cup of celery. I prefer my soup veggies chopped on the small side, but make them a little bigger if you prefer.
3. Put the cabbage, onion, celery, petite diced tomatoes, beef stock, and spices in the slow cooker and cook all day on low or 3-4 hours on high.
4. Here’s how the soup will look after you’ve cooked it that long.
5. Then cut the sausages into thin slices. Heat a little olive oil in a frying pan and brown the sausage well.
6. Add the sausage to the slow cooker (and turn to high if you were cooking on low) and cook for 30-45 minutes more.
7. Serve Cabbage and Sausage Soup hot, with freshly grated Parmesan Cheese if desired
Make it a Low-Carb Meal:

If you wanted to make the Slow Cooker Cabbage and Sausage Soup into a complete meal, it would be great served with a low-carb bread like Olive Bread, Low-Carb High-Fiber Savory Muffins, or Savory Almond Flour Bread.

Want More Tasty Soups with Cabbage?

Check out Low-Carb Cabbage Soup Recipes for lots more tasty ideas for using nutritious cabbage in soup!

Weekend Food Prep:

This recipe for Cabbage and Sausage Soup has been added to a new category called Weekend Food Prep where you’ll find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

6 cups chopped cabbage (see notes)

1 onion, chopped small

1 cup celery, diced small

two 14.5 oz. cans petite dice tomatoes (see notes)

6 cups beef stock (see notes)

2 tsp. dried thyme

1 tsp. ground fennel

fresh ground black pepper to taste

6 links Chicken-Garlic Sausage

2 tsp. olive oil

Instructions

Chop the cabbage, onion, and celery and place in the slow cooker. (If you’re making this to cook while you’re at work I would chop those the night before and store in the fridge in a plastic bag.)

Add the 2 cans of tomatoes, Homemade beef stock or you can use canned beef broth if you don’t have it.), dried thyme (affiliate link), ground fennel (affiliate link), and black pepper to the slow cooker.

Cook 8-9 hours on low or 3-4 hours on high.

When you get home, or when the cabbage is well-softened if you’re cooking on high, slice the sausage into pieces about 1/4 inch thick.

Heat the olive oil in a large non-stick pan and cook over medium-high heat until the sausage is nicely browned. (You might need to do this in 2 batches if you use 6 sausages.)

Add the well-browned sausage to the soup, turn to high if you were cooking on low, and cook 30-45 minutes more.

Serve hot, with freshly-grated Parmesan cheese if desired.

Notes

Six cups cabbage is about one pound. You can use only one can of tomatoes if you want to reduce the carbs even more. Homemade beef stock is best, but you can use canned beef broth if you prefer. Use any garlicky sausage that has good flavor.

I used a 5-Quart Slow Cooker (affiliate link) for this recipe, but it could have been a little smaller.

Recipe created by Kalyn when she became infatuated with Sabatinos Chicken Sausage with Mozzarella, Artichokes and Garlic, but use any garlicky sausage you prefer for this recipe.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 224Total Fat 11gSaturated Fat 3gUnsaturated Fat 7gCholesterol 65mgSodium 448mgCarbohydrates 11gFiber 3gSugar 5gProtein 22g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Cabbage and Sausage Soup is great for low-carb diets, and it’s also gluten-free if you make sure the sausage is gluten-free. If you make the soup with chicken sausage like I used, this is also a great recipe for any phase of the original South Beach Diet.

Find More Recipes Like This One:
Use Soup Recipes or Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
Slow Cooker Cabbage and Sausage Soup was first posted in 2013, and I’ve made it quite a few times since then. The recipe was last updated with more information in 2025.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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March 18, 2026
Easy Three Ingredient Tomato Soup Recipe
This easy tomato soup recipe is the best you’ll ever make, and it’s shockingly simple. It calls for just three main ingredients: butter, onion, and tomatoes.

Marcella Hazan’s famous tomato sauce inspires this easy tomato soup recipe, and I’m not exaggerating when I say it makes one of the best bowls of soup I’ve made. Don’t let the short ingredient list fool you, this soup is absolutely delicious! You might not think three ingredients can combine to make such a velvety and tasty soup, but they can.

This homemade tomato soup is truly one of my favorite soup recipes on Inspired Taste. If you love roasted tomatoes, see our roasted tomato soup recipe. Or for a summery chilled soup, I love our tomato gazpacho.

Key Ingredients
- Tomatoes: I love canned tomatoes for this soup. They’re always in season, so I can enjoy this recipe year-round. San Marzano or Muir Glen are my go-to. If you have fresh tomatoes, you’ll need about 10 to 12 medium (or 2 pounds). There is no need to peel them. Everything is blended in the end, anyway!
- Onion: I cut half a large onion into large wedges and then allow them to simmer with the tomatoes until it’s sweet and soft. The onion adds a lovely flavor and makes the soup creamy.
- Butter: I don’t add any cream or milk and use butter instead. The butter simmers with the tomatoes and onion, which flavors the soup and makes it taste rich and creamy.
Find the full recipe with measurements below.

How to Make Tomato Soup

Tip 1: Toss everything into a pot. To make the easiest tomato soup, toss butter, onion, a large can of tomatoes, and water into a large pot. (I usually use water in this soup, but vegetable broth, tomato broth, or chicken broth works, too.)

Tip 2: Simmer on low heat. Bring everything to a low simmer and cook for 40 minutes. The photo and video show that the soup becomes super creamy. That’s thanks to the butter. The onions also soften, which adds to the creaminess of our soup once it is blended.

Tip 3: Blend until smooth. I typically use an immersion blender, but a regular blender works perfectly fine. Adjust the soup with salt and pepper, then grab a bowl and enjoy!

Serving Suggestions

Our family loves homemade tomato soup with a grilled cheese sandwich, but this soup is also excellent topped with homemade croutons or served next to a slice of homemade focaccia or buttery garlic bread. I also love serving soup next to fresh salads like this easy chopped salad or homemade Caesar salad.

More Easy Soup Recipes
Easy Three Ingredient Tomato Soup

PREP
5 mins

COOK
40 mins

TOTAL
45 mins

This is the easiest and tastiest tomato soup I’ve made. I love serving with grilled cheese sandwiches, but this is also wonderful with crusty bread or homemade garlic bread on the side.

2 to 3 Servings

Watch Us Make the Recipe

You Will Need

4 tablespoons unsalted butter (57g)

½ a large onion, cut into large wedges

1 (28-ounce) can tomatoes, we prefer whole peeled tomatoes or crushed

1 ½ cups water, low sodium vegetable stock, or chicken stock

½ teaspoon fine sea salt, or more to taste

Directions

1Melt the butter over medium heat in a Dutch oven or large saucepan.

2Add onion wedges, water, tomatoes with their juices, and 1/2 teaspoon of salt.

3Bring to a simmer. Cook, uncovered, for about 40 minutes. Stir occasionally and add additional salt as needed.

4Blend the soup, and then season to taste. The soup doesn’t need to be ultra-smooth; some texture is nice. An immersion blender does make quick work of this, or you can use a blender. When using a regular blender, work in smaller batches, and don’t fill it too high – hot soup expands! For safety, remove the lid’s center insert and cover the opening with a kitchen towel while blending. This releases steam and prevents messy splatters.

Adam and Joanne’s Tips

Storing: Store in an airtight container in the fridge for up to three days or freeze for up to three months.

Fresh tomatoes: Use 10 to 12 medium tomatoes (2 pounds). No need to peel them, everything is blended in the end.

Vegan tomato soup: Substitute the butter for plant-based butter or extra-virgin olive oil.

For tomato basil soup: Add a handful of fresh basil before blending the soup.

Make creamy tomato soup: After blending, add a splash of cream for an extra creamy tomato soup.

The nutrition facts provided below are estimates. We have omitted salt since you will need to add to your tastes.

Nutrition Per Serving
Serving Size
Half of the recipe
/
Calories
348
/
Total Fat
24.9g
/
Saturated Fat
14.8g
/
Cholesterol
61mg
/
Sodium
1485.4mg
/
Carbohydrate
29.6g
/
Dietary Fiber
4.5g
/
Total Sugars
15.4g
/
Protein
7.8g

AUTHOR:

Adam Gallagher
We are Adam and Joanne Gallagher, the creators of Inspired Taste. Established in 2009, Inspired Taste grew from a childhood dream into one of the internet’s most trusted recipe sites with hundreds of reliable recipes, step-by-step videos, and expert tips.More About Us

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March 17, 2026
Slow Cooker Ground Turkey Soup
This slightly-spicy Slow Cooker Ground Turkey Soup has pinto beans, peppers, chiles, and Green Chile Enchilada sauce for extra flavor! See tips in the post for making a version of this soup with even fewer carbs.

Pin Slow Cooker Ground Turkey Soup to try it later!

Lately I find myself grabbing a few cans of Hatch Green Chile Enchilada Sauce whenever I’m at the grocery store, and when I wanted to spice up this Slow Cooker Ground Turkey Soup the Hatch Enchilada Sauce plus a can of diced green chiles gave me just the right amount of heat. (And just in case anyone is wondering, Hatch company hasn’t paid me to mention their Green Chile Enchilada Sauce, I just love it!)

I loved the soup with a little grated cheese sprinkled on top, and for those who’d like even more heat, Green Tabasco Sauce is the perfect thing to add to your soup at the table. And I know some people want those slow cooker recipes that can cook all day on low, but when you haven’t planned ahead, this is something you can throw together in the afternoon and after a few hours on high, you have a delicious dinner.

I cooked my soup for 3 hours on high (and another hour or so wouldn’t hurt), but if you need more time than that, 6-8 hours on low would also work just fine.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

How can you make the ground turkey soup lower in carbs?

You could use more turkey and skip the beans to make this a low-carb soup, or replace the beans with 1-2 cups of cauliflower rice added a few hours into the cooking time. (If you like the idea of using cauliflower rice, you might want to check out Green Chile Turkey Enchilada Soup which is a similar soup made in the Instant Pot that has the option of replacing the beans with cauliflower rice.)

What size slow cooker did I use?

I used a 3.5 Quart Slow Cooker (affiliate link) for this recipe.

Want more easy and tasty slow cooker recipes?

You can use Slow Cooker Recipes to find more recipes like this one. Or check out my other site Slow Cooker or Pressure Cooker for lots more ideas for the slow cooker!

How to make Slow Cooker Ground Turkey Soup :

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Heat a little oil in frying pan, brown the ground turkey very well; then add turkey to the slow cooker. (Browning adds flavor for slow cooker dishes, so don’t rush this step.)
2. Add more oil and cook the onions for about 5 minutes, or until they’re pretty well softened; then add the Ancho chile powder, ground cumin, and dried Mexican oregano and cook about a minute more. Add the onion mixture to the slow cooker.
3. Rinse the pinto beans until no more foam appears, and add to the slow cooker. (This removes the salt and makes the beans a little easier to digest.)
4. Add the finely chopped red bell pepper, Hatch Green Chile Enchilada Sauce (affiliate link), diced green chiles (affiliate link), and chicken broth or homemade chicken stock. If you need gluten-free, be sure to use a brand of green chile enchilada sauce that’s gluten free.
5. Cook the soup for 3-4 hours on high (or 6-8 hours on low).
6. Serve hot, with grated cheese and Green Tabasco Sauce (affiliate link) to add at the table.
More Tasty Slow Cooker Dinners:

Weekend Food Prep:

This recipe has been added to a category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

1 1/2 lbs. lean ground turkey

2 tsp. + 1 tsp. olive oil

1 medium onion, chopped small

2 tsp. ground Ancho chile (see notes)

1 T ground cumin

1 tsp. dried Mexican oregano (see notes)

one 15 oz. can pinto beans, rinsed with cold water and drained

1 large red bell pepper, seeds removed and chopped small

one 15 oz. can Hatch Green Chile Enchilada Sauce (see notes)

one 4 oz. can diced green chiles

2 cups chicken broth (see notes)

grated mozzarella or 4 Cheese Mexican Blend, for serving

Green Tabasco Sauce or other hot sauce of your choice, for serving

Instructions

Heat 2 tsp. oil in a large non-stick frying pan and cook the ground turkey until it is well-browned, breaking apart with the turner as it cooks. (Browning adds a lot of flavor, so don’t rush this step.)

Add browned turkey to the slow cooker.

Then add another teaspoon of oil to pan and cook the chopped onions until they are well softened, about 5 minutes.

Add the ground Ancho chiles, ground cumin, and Mexican oregano and cook about 1 minute more.

Add the onion-spices mixture to the slow cooker.

While the turkey is browning, drain the pinto beans into a colander and rinse well with cold water until no more foam appears; then let beans drain.

Dice the red bell pepper into smallish pieces.

When browned turkey and onion mixture is in the slow cooker, add the pinto beans, chopped red bell pepper, green chile enchilada sauce, and diced green chiles with juice.

Add the chicken stock to the pan you cooked the turkey and onions in, and scrape off any browned bits, then add that to the slow cooker.

Cook on high about 3-4 hours, or until the soup is fragrant and bell peppers are softened. (You can also cook for 6-8 hours on low if you prefer.)

Serve hot, with grated cheese and Green Tabasco Sauce (affiliate link) if desired.

Nutrition Information

Yield

6

Serving Size

1

Amount Per Serving

Calories 419Total Fat 22gSaturated Fat 5.4gTrans Fat 0gUnsaturated Fat 13.4gCholesterol 122mgSodium 691mgCarbohydrates 24gFiber 5.4gSugar 8.1gProtein 35g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Since this Slow Cooker Ground Turkey Soup has pinto beans, it’s probably too high in carbs for strict low-carb diets, but you could double the turkey and skip the beans or replace beans with a few cups of cauliflower rice for a low-carb version. With lean ground turkey and low-fat cheese, the soup is good for any phase of the original South Beach Diet. (The green chile enchilada sauce does contain a small amount of cornstarch and sugar, but the amount per serving is very small.)

Find More Recipes Like This One:
Use Slow Cooker Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This recipe was posted in 2012. It was last updated with more information in 2023.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. As an Amazon Associate, I earn from qualifying purchases.

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March 17, 2026
Chicken Lentil Soup
This chicken lentil soup is hearty, wholesome, and bursting with flavor! It’s packed with protein and fiber, lightly spiced, and finished with a tangy cilantro yogurt sauce. A drizzle of chili oil for a chef’s kiss completes this healthy soup.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝 Full Recipe Card | 🍽 More Similar Recipes

Chicken lentil soup is a thick, stew-like dish that’s equal parts hearty and healthy. It features tender chunks of chicken, soft red lentils, and a medley of aromatic veggies in a lightly spiced broth.

A dollop of cilantro yogurt sauce adds a tangy twist, while optional chili oil delivers a satisfying kick. At around 415 calories per serving, this soup is rich in protein (37 grams) and fiber (15 grams), keeping you full and energized.

Ideal for meal prep and totally freezer-friendly, it’s a comforting yet healthy soup recipe you’ll turn to again and again.

👩‍🍳 You might also like my high-protein butternut squash soup, coconut red lentil soup, chicken taco soup, lemon chicken orzo soup, this lemony, herby chickpea soup, this hearty chicken and potato soup, or this garlicky sweet potato soup. Make sure to check out these winter soup recipes or these other fall dinner ideas as well.

What You’ll Need

Here is what you’ll need for this chicken and lentil soup recipe. Find the full measurements in the recipe card below.
- Veggies: Onion, celery, and carrot form the aromatic base. Use leeks or bell peppers if preferred.
- Dry red lentils: The heart of the soup, adding fiber and plant-based protein. Yellow lentils work in a pinch.
- Spices: Smoked paprika, cumin, and curry powder add warmth. Swap in garam masala or chili powder for a twist.
- Stock & tomatoes: A base of chicken stock and canned tomatoes creates a rich, flavorful broth.
- Chicken tenders: Easy to cook and shred, chicken breast can also be used. Use chicken thighs for extra juiciness. Plus, salt and pepper to keep it basic but flavorful.
- For the cilantro yogurt sauce: Greek yogurt (sub with sour cream or coconut yogurt for a dairy-free version), fresh cilantro (aka coriander), and garlic.
- Toppings: Chili oil for spice and depth and fried shallots (optional) for crunch and extra umami. Toasted seeds or nuts work too.
How To Make Chicken Lentil Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for how to make chicken and lentil soup.
- Sauté onion, carrot, and celery in olive oil with salt until softened.
- Add garlic and spices, cooking briefly for fragrant warmth.
- Stir in lentils, tomatoes, and stock. Simmer for about 10 minutes until lentils are tender.
- Meanwhile, sear the seasoned chicken tenderloins in a separate pan until cooked through. Rest and chop. Then stir the chicken into the soup.
- Blend yogurt, cilantro, garlic, and a pinch of salt for the sauce.
- Serve the soup topped with cilantro yogurt, chili oil, and fried shallots.
Instant Pot Method
1. Use the sauté function for veggies and spices.
2. Add lentils, tomatoes, stock, and chicken directly to the pot. Cook on manual/high pressure for 8 minutes. Quick release.
3. Shred the chicken, stir back in, and serve as above.
Slow Cooker Method
1. Place all soup ingredients except yogurt sauce and toppings in the slow cooker.
2. Cook on low for 6–8 hours or high for 3–4 hours.
3. Shred the chicken before serving.
Watch The Video

Recipe Tips/Variations
- Adjust thickness by adding an extra cup of stock for a thinner soup.
- Spice it up with cayenne or your favorite hot sauce.
- Try swapping the cilantro yogurt for tahini sauce or herbed labneh. If you don’t like cilantro, swap it for parsley, basil, or dill.
Serving Suggestions

Serve this soup with crusty bread for dipping or alongside a crisp green salad. Want extra flair? A sprinkle of feta or toasted seeds on top adds texture and flavor.
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A cozy, nutrient-packed chicken lentil soup that eats like a meal! High-protein, lightly spiced, and freezer-friendly with a tangy cilantro yogurt twist. Perfection!

For the cilantro yogurt sauce

Sauté onion, celery, and carrot with olive oil and salt for 5–6 minutes.

Add garlic and spices; stir until fragrant.

Mix in lentils, tomatoes, and stock (or chicken stock cubes and water). Cover with a lid and bring to a boil, cook for 10 minutes over medium-low heat until lentils are tender. They will double in size and disintegrate slightly into the soup, giving it a chunky mixture.

While the soup is cooking, prepare the chicken. Heat a medium pan over medium-high heat. Add the olive oil and once hot, add the chicken tenders — season with salt and pepper in one size. Cook for 3-4 minutes on each side, until golden brown and completely white when cut through. Rest in a pan until the soup is done.

Prepare the cilantro yogurt sauce. Combine yogurt, chopped cilantro, garlic, and salt in a jug or a tall container. Use a hand-held blender or stick to puree the mixture into thick, green sauce. You can also use a food processor or a small blender. If none of these are available, chop cilantro very finely, and make sure the garlic is minced or grated, and combine everything by hand.

Chop the cooked chicken into small pieces and add to the cooked soup. Add any leftover cooking chicken juices to the soup as well. Stir through and let it sit for a minute.

Serve the soup in bowls, about 2 full ladles per serving, topping with some cilantro yogurt and a drizzle of chili oil, to taste. A few fried shallots are lovely on top.

Liquid amount: Add 1 more cup of stock for a thinner soup.
Storage tips: Store leftovers in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat gently to maintain texture.
Make ahead: Prepare and store the soup base separately from the toppings. Make the yogurt sauce up to 3 days in advance; store it refrigerated.
Can I make this vegetarian? Absolutely! Swap chicken for chickpeas or extra veggies like zucchini and mushrooms.
What type of lentils should I use? Red lentils are ideal as they cook quickly and create a creamy texture. Yellow lentils are the next option followed by split peas.
Can I use canned lentils? Yes. Add the canned lentils toward the end of the cooking time, just after the soup has simmered and the flavors have melded. Simmer for 5–7 minutes to warm them through and let them soak up some of the soup’s flavor. This swap saves time but might make the soup slightly less thick since canned lentils won’t break down as much as dry ones. If you prefer a thicker consistency, mash a small portion of the lentils before stirring them in. Use about 2–3 cups of canned lentils (drained and rinsed) to replace the dry lentils in the recipe.
Can I freeze this soup? Yes! Freeze in individual portions for quick, easy meals later. Add toppings after reheating.

Calories: 415kcal | Carbohydrates: 40g | Protein: 37g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 56mg | Sodium: 818mg | Potassium: 1068mg | Fiber: 15g | Sugar: 8g | Vitamin A: 2050IU | Vitamin C: 10mg | Calcium: 109mg | Iron: 5mg

Keywords: chicken soup, healthy soup, lentil soup, chicken and lentil soup, high protein recipes, high fibre recipes
More Hearty Dinner Recipes
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March 17, 2026
Curried Coconut Red Lentil Soup (Vegan & Creamy)
This curried coconut red lentil soup is creamy, cozy, and packed with plant-based protein. It’s an easy lentil soup that’s vegan, hearty, and perfect for weeknights.

Jump to: ℹ️ Overview | 🛒 Ingredients | 📷 How To Make | 📹 Watch The Video | 👩‍🍳 Recipe Tips | 🥗 Serving Suggestions | 📝Full Recipe Card | 🍽 More Vegetarian Recipes

At A Glance
- ⏱ Ready In: 45 minutes
- 🍽 Serves: 4
- 🌱 Diet: Vegan, dairy-free, gluten-free
- 💪 Nutrition Highlights: High in plant-based protein and fiber
- 🥕 Main Ingredients: Red lentils, coconut cream, curry paste, mild curry powder, spinach
- 🔥 Flavor Profile: Creamy, gently spiced, slightly sweet, fresh lime finish
- 🧊 Meal-Prep Friendly: Keeps 4 days in the fridge and freezes beautifully
- 🍞 Best Served With: Crusty bread or warm naan for dipping
This curried coconut red lentil soup is one of those dinners I turn to when I want something nourishing but low effort. The red lentils break down beautifully, giving you that naturally creamy texture without needing any dairy or blending. The Thai red curry paste and curry powder work together to create warmth and depth, while the coconut cream makes it rich and silky.

You’ve got sweetness from the carrots and onion, gentle heat from the spices, and a fresh pop at the end from lime juice. The baby spinach wilts right in, adding color and a boost of fiber and nutrients.

It’s high in plant-based protein and fiber thanks to the lentils, completely vegan, and naturally gluten-free. It’s also great for meal prep — the flavors deepen as it sits, and it freezes like a dream. If you’re looking for an easy lentil soup that feels a little special but uses everyday ingredients, this is it.

Per serving: 370 calories, 15 grams protein, and 17grams fiber. Serve with a high-protein toast for extra 10 grams of protein.

👩‍🍳 You might also like these high-protein vegetarian dinner recipes: tofu rice bowls, lentil mushroom Bolognese, black bean tacos, or high-protein butternut squash soup. For a non-vegetarian version, check out this lentil soup with chicken. Check out more meals high in protein and fiber here.

What You’ll Need

Here is what you’ll need for this coconut red lentil soup recipe. Find the full measurements in the recipe card below.
- For aromatic base (flavor foundation) – onion, celery, carrots, salt, and oil for cooking; I use olive oil most of the time, but you can use avocado, coconut, or canola oil here
- Flavor Boosters: garlic for warmth and punch, fresh ginger for a gentle zing that lifts the soup, Thai red curry paste for that bold curry flavor, and mild curry powder for extra warmth and color, tomato paste for richness, color, and umami, sugar or honey to balance the acidity and spice
- Red lentils – high in protein and fiber; they cook quickly and turn creamy
- Vegetable stock – builds savory depth (have extra to thin if needed)
- Coconut cream – makes it luxuriously creamy (you can swap for full-fat coconut milk for a lighter option)
- Baby spinach – adds nutrients and color
- Lime juice – brightens and balances the richness (don’t skip!)
- Fresh cilantro (coriander) – fresh, herby finish
- Chili crisp (optional) – for extra heat and texture
- To Serve: Toast or crusty bread – perfect for dunking
How To Make Coconut Red Lentil Soup

Find the full recipe and nutritional information below. Here are some handy step-by-step photos for coconut red lentil soup.
- Sauté onion, celery, carrot, and salt in olive oil until soft and fragrant.
- Add garlic and ginger; cook briefly.
- Stir in curry paste, curry powder, tomato paste, and sugar; cook to deepen flavor.
- Add rinsed red lentils and vegetable stock. Bring to a boil, then simmer about 20 minutes until lentils are soft.
- Stir in coconut cream and simmer 5–10 more minutes.
- Add spinach and let it wilt.
- Finish with lime juice, adjust salt, and serve with coriander and optional chili crisp.
Watch The Video

Recipe Tips
- Too thick? Add a splash of water or extra stock to loosen it. Red lentils thicken as they sit.
- Layer your salt. A small pinch during sautéing makes a big difference later.
- Want it smoother? Blend half the soup with a stick blender for extra creaminess.
- More heat? Add chili flakes or extra curry paste.
- Make-ahead: Tastes even better the next day. Store in the fridge for up to 4 days.
- Freezer-friendly: Cool completely and freeze in portions for up to 3 months. Thaw overnight and reheat gently.
Serving Suggestions

I love serving this curry lentil soup with thick slices of toasted sourdough or warm naan for dipping. It also pairs beautifully with a simple cucumber salad dressed with lemon and olive oil to balance the richness. If you want to make it extra hearty, serve it over steamed rice for a cozy bowl situation.

💬 If you’ve tried this coconut red lentil soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on Instagram, Facebook, Pinterest, YouTube, and or sign up to my Newsletter to see more of my delicious food.
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If you love a creamy red lentil soup with curry and coconut flavors, this one’s for you. It’s a simple vegan lentil soup that’s filling, freezer-friendly, and so satisfying. Find step-by-step photos and more recipe tips above.

Sauté the base: Heat olive oil in a large pot over medium heat. Add onion, celery, carrot, and salt. Cook for 5–7 minutes, until softened and fragrant.

Add the flavor boosters: Stir in garlic and ginger and cook for 1 minute. Add red curry paste, curry powder, tomato paste, and sugar. Stir and cook for another 1–2 minutes to deepen the flavors.

Simmer the soup: Add red lentils and vegetable stock. Bring to a boil, then reduce heat and simmer gently for about 20 minutes, or until lentils are soft and starting to break down.

Stir in coconut cream: Add coconut cream and simmer for another 5–10 minutes until thick and creamy. Stir in baby spinach and cook just until wilted.

Finish & serve: Add lime juice. Taste and adjust salt as needed. Serve hot, topped with coriander and a swirl of reserved coconut cream if desired.

Can I use brown or green lentils instead? Red lentils are best here because they break down and create that creamy texture. Brown or green lentils will stay firmer and change the consistency.

Can I use canned lentils? Yes. Use 2 cans (14–15 oz each), drained and rinsed. Reduce the stock to 2½–3 cups and simmer to develop flavor. Blend part of the soup if you’d like it creamier.

Is this lentil soup spicy? It has mild warmth. Adjust the curry paste to your spice preference.

Can I use coconut milk instead of coconut cream? Yes. Full-fat coconut milk works well and makes it slightly lighter.

How do I make it extra creamy? Blend part of the soup or add an extra spoonful of coconut cream on top.

Is this vegan and gluten-free? Yes, this vegan lentil soup is naturally dairy-free and gluten-free — just double-check your curry paste label to be sure.

Too thick? Add a splash of water or extra stock to loosen it. Red lentils thicken as they sit.

Layer your salt. A small pinch during sautéing makes a big difference later.

Want it smoother? Blend half the soup with a stick blender for extra creaminess.

More heat? Add chili flakes or extra curry paste.

Make-ahead: Tastes even better the next day. Store in the fridge for up to 4 days.

Freezer-friendly: Cool completely and freeze in portions for up to 3 months. Thaw overnight and reheat gently.

Calories: 369kcal | Carbohydrates: 43g | Protein: 15g | Fat: 17g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 1299mg | Potassium: 844mg | Fiber: 17g | Sugar: 7g | Vitamin A: 5142IU | Vitamin C: 13mg | Calcium: 79mg | Iron: 7mg

Keywords: Coconut Red Lentil Soup, vegan soup, curried soup, curry lentil soup, high-protein soup
More Vegetarian Recipes You Might Like
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March 17, 2026
Pasta e Fagioli Soup (Low-Carb)
Low-Carb Pasta e Fagioli Soup pumps up the flavor with Italian sausage and ground beef and switches pasta for zucchini noodles! My slow cooker version of this famous soup is pretty low in net carbs, but see tips in this post to make a version with even fewer carbs if you prefer.

PIN Low-Carb Pasta e Fagioli Soup to try it later!

This Low-Carb Pasta e Fagioli Soup made in the slow cooker is a lower-carb variation of a famous Italian soup many people may have had in a restaurant! And because I switched out the pasta for zucchini noodles I used to call this recipe Zucchini e Fagioli Soup but it seemed like people didn’t get the joke, so I changed the recipe title to something people would recognize! And this no-pasta version of Pasta e Fagioli Soup is also gluten-free!

And it’s soup weather in Utah, so I’ve been making soup in the Instant Pot, in the slow cooker, and on the stove! But there is something so appealing about making a pot of soup in the slow cooker and making your house smell great while it cooks all day. And this soup is loaded with great flavors from ground beef, Italian Sausage, tomatoes, beef broth, and spices, and if you try it I bet you won’t miss the pasta a bit!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe with ingredient amounts.)

What is Pasta e Fagioli Soup?

The name “Pasta e Fagioli” means pasta and beans in Italian, and there are many variations of this famous Italian soup that combines those ingredients. Even though this low-carb version doesn’t actually have pasta, I kept that word in the title so people would recognize that this recipe is a low-carb version of this popular soup.

How did I make Pasta e Fagioli Soup that’s lower in carbs?

In my low-carb version of this famous soup I reduced the carbs by adding both ground beef and turkey Italian sausage, replacing the pasta with chopped zucchini noodles, and using fewer beans, which makes a soup with only 9 net carbs per serving and the soup also has 25 grams of protein.

How to make this Pasta e Fagioli Soup even lower in carbs:

If you check the nutritional information you’ll see that this soup recipe is quite low in carbs, but just eliminate carrots and beans and use more zucchini noodles if you want an even lower-carb version of this tasty soup.

What makes this soup extra flavorful?

Using ground fennel (affiliate link) and Parmesan rind are two things I used to make the flavor outstanding in this soup, and I urge you to use ground fennel when you season the vegetables, and also to add a few chunks of Parmesan rind to the soup when it cooks if you have those ingredients. But even if you don’t have either of those, the flavors in tomatoes, Italian sausage, ground beef, garlic, and a touch of spicy, red pepper make this an extra tasty soup!

How to Make Low-Carb Pasta e Fagioli Soup:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
1. Heat a little olive oil in a non-stick pan; then cook the Italian sausage and ground beef until it’s nicely browned, breaking it apart with a turner as it cooks. Or you can use a potato masher (affiliate link) to break the meat apart, which is what I do!
2. While the meat cooks, chop the onion and carrots (if using.)
3. When meat is browned, add it to the slow cooker and lightly saute onions and carrot in the same pan for about 3 minutes. Then add the minced garlic and all the seasonings and cook 1-2 minutes more. Put the vegetable mixture into the slow cooker.
4. While vegetables are cooking, rinse and drain the beans (if using).
5. If you’re lucky enough to have some Parmesan rind saved in the freezer, chop up some of that.
6. Add the drained beans, petite dice tomatoes, beef stock and Parmesan rind (if using), to the soup and cook on high for 2 1/2 to 3 hours, or slightly longer if your slow cooker cooks a bit cooler.
7. When the soup has cooked for nearly 3 hours, use your preferred method to make zucchini noodles and then coarsely chop the noodles until you have 1 1/2 cups chopped zucchini (or more if you’re omitting beans and/or carrots).
8. Add the zucchini to the soup and cook 30-45 minutes more (or a bit longer if you want the zucchini to be really soft.
9. When the soup is done, stir in 2 T balsamic vinegar and season to taste with salt and fresh-ground pepper.
10. I love the Pasta e Fagioli soup with Parmesan cheese added at the table; your choice on that!
More Tasty Soup with Zucchini:

Weekend Food Prep:

This recipe for a lower-carb version of Pasta e Fagioli Soup has been added to a category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Ingredients

1 lb. ground beef

3 links turkey Italian sausage (see notes)

2 tsp. + 1 tsp. olive oil

1/2 cup chopped carrots

one medium onion chopped small

1 T minced garlic (we used garlic from a jar)

1 tsp. Italian Herb Blend

1 tsp. Spike Seasoning

1 tsp. ground fennel seed

1/2 tsp. ground red pepper flakes (more or less to taste)

one 15 oz. can small red beans, rinsed in a colander and drained (see notes)

8 cups beef broth (see notes)

two 14.5 oz. cans petite diced tomatoes

a few pieces of chopped Parmesan rind if you have them

1 1/2 cup chopped zucchini noodles (see notes)

2 T balsamic vinegar

salt and fresh ground black pepper to taste

freshly grated Parmesan cheese for serving (optional)

Instructions

Heat 2 tsp. olive oil in a large non-stick frying pan (or in the Ninja Cooker), add the ground beef and Italian sausage and cook over medium-high heat until it’s nicely browned, breaking apart with a turner or potato masher (affiliate link) while it cooks.

When it’s browned well, put the meat into the slow cooker.

Add the other teaspoon of oil to the frying pan, add the carrots and onions, and cook about 3 minutes.

Then add the minced garlic, Italian Herb Seasoning (affiliate link), Spike Seasoning (affiliate link), ground fennel, and red pepper flakes and cook about 2 minutes more.

Add the vegetables to the slow cooker.

Add the beef stock or broth, petite diced tomatoes, and drained beans to the slow cooker, with some pieces of Parmesan rind if you’re lucky enough to have some.

Cook on HIGH for 2 1/2 – 3 hours. (The Ninja cooks a little hot, so you might need a little more than 3 hours if you’re using a different slow cooker.)

When the soup has cooked about 3 hours, make zucchini noodles using the method you prefer.

Then coarsely chop the noodles until you have 1 1/2 cups chopped zucchini (or more if you are omitting the beans or carrots.)

Add zucchini to the soup and cook 30-45 minutes more, or until the zucchini is done to your liking.

Remove the Parmesan rind if it hasn’t all dissolved.

Stir in the balsamic vinegar and season soup to taste with salt and fresh ground black pepper. (Taste before salting if you use the Parmesan, because it’s a bit salty.)

Serve hot, with freshly grated Parmesan to add at the table if desired.

Notes

The three links of turkey Italian sausage I used was 12 ounces of sausage; if you want to use the whole package just add about 1/2 cup more beef stock.

I used homemade beef stock for this recipe, but if you use canned beef broth just use four 15 oz. cans. See my post on how to make zucchini noodles if you need help with that.

If you want to make an even lower-carb version of this recipe just skip the beans and carrots and add about another cup of zucchini noodles.

I used my Six-Quart Ninja Cooker (affiliate link) to make this soup, but any 5-6 quart slow cooker will work. If you’re using the Ninja Cooker, you can saute the meat and vegetables right in the slow cooker.

Recipe created by Kalyn with inspiration from Slow Cooker Vegetarian Pasta e Fagioli Soup.

Nutrition Information

Yield

8

Serving Size

1

Amount Per Serving

Calories 270Total Fat 13gSaturated Fat 5gTrans Fat 1gUnsaturated Fat 7gCholesterol 66mgSodium 1412mgCarbohydrates 12gFiber 3gSugar 4gProtein 25g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
My lower-carb Pasta e Fagioli Soup has only 9 net carbs per serving; if you want a version with even fewer carbs, skip the carrots and beans and use more zucchini noodles! Carrots aren’t recommended for Phase One on the original South Beach Diet, so if you want to eat this for Phase One you should probably omit the carrots (although truthfully I wouldn’t lose sleep over 1/2 cup carrots in 8 servings of soup.)

Find More Recipes Like This One:
Use Soup Recipes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
When I made this low-carb variation of Pasta e Fagioli Soup using zucchini noodles to replace the pasta in 2016, I called it Zucchini e Fagioli Soup! But eventually I realized people were not getting the joke and changed the recipe title to something people could recognize. The recipe was last updated with more information in 2025.
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March 16, 2026