French Lentil Soup
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.There is nothing like a nourishing bowl of French lentil soup on a cool day. I use French green lentils, cashew cream, and vegetables to simmer into a comforting meal that is creamy, satisfying, and ready in just under an hour.
When it comes to lentils and soup, there really is no better combo, and Greek lentil soup, along with this French lentil soup, are on a permanent rotation in my kitchen when the weather becomes chilly. French green lentils keep their shape as they simmer, while the cashew cream gives the broth a velvety texture without making it heavy. If you are looking for a new plant-based soup to add to your menu, look no further.
The first time I made this French lentil soup, I was looking for something warm and nutritious that did not need much babysitting on the stove. And unlike Lebanese lentil soup, the lentils and vegetables do not get blended, but it still manages to be creamy. The first time I tasted it, I knew it would be a staple in my house all season long. Even my boys love it, and when it comes to a meal that is packed with this many vegetables, that is saying something.
👩🏽🍳 Why I Love This Recipe
This French lentil soup is exactly the kind of dinner I crave when I want something comforting that still leaves me satisfied and nourished. French green lentils bring protein, fiber, and a slight bite, while the carrots, celery, tomatoes, and leafy greens turn the pot into a vibrant vegetable-packed meal with tons of flavor. As a health coach, I love any meal that has a creamy and indulgent texture without needing any dairy.
The process for making this French lentil soup is quite simple from start to finish. I start by blending the soaked cashews into a smooth cream, then saute the onion and garlic until fragrant before adding the carrots, celery, and warm spices. Once the tomatoes, lentils, broth, and water go in, the soup simmers until the lentils are tender. I finish with the cashew cream, chopped greens, and vinegar, and a final taste for seasoning.
A few weeks ago, we had an unexpected rainy day, despite it being summer. It was by no means cold, but that did not stop my boys from asking if I could make French lentil soup for dinner. This really caught me off guard since they rarely request a vegetable soup, let alone in summer. I obliged and asked them why they specifically wanted this for dinner, and almost simultaneously, they said, “Because it’s raining.” Ha! This just proves that this soup is great all year round, so be sure to make a pot this week.
🥘 Ingredients
French lentil soup makes use of whole pantry staples and fresh produce, which I almost always have in my kitchen. This is everything I need to create a creamy soup:
Raw cashews: Cashews blend into a creamy base that makes the broth rich and silky without dairy. I usually make a jar of cashew cream sauce every week and have it ready and waiting in the fridge.
Water: Part of the water is used to blend the cashew cream, and the rest I use to create the perfect soup consistency as everything simmers.
Olive oil: I use olive oil to saute the vegetables and build flavor right from the start. To keep this soup oil-free, you can use a splash of broth instead.
Aromatics: Yellow or sweet onion and garlic create the savory base of the soup and soften into the broth as it simmers.
Seasoning: I use a mix of sea salt, ground cumin, dried thyme, ground turmeric, and black pepper to give the soup its warm, savory flavor.
Vegetables: Carrots, celery, canned diced tomatoes, Swiss chard, or kale add dimension to the soup with their flavors and colors.
French green lentils: These are my favorite lentils for this soup since they keep their shape and add a slightly firmer bite than brown or red lentils.
Vegetable broth: This forms the base of the soup and a flavorful medium for the vegetables and lentils to simmer in until tender.
White wine vinegar: I add this gradually at the end as a finishing touch that brightens the soup.
🔪 How To Make
French lentil soup is the kind of recipe I love making on a weeknight since the steps are simple and most of the cooking happens in one pot. This is exactly how I make it:
Make the cashew cream: I soak the cashews until soft, then blend them with some of the water until completely smooth and creamy. I set it aside until I need it.
Saute the aromatics: In a large pot, I cook the onion and garlic with olive oil and a little salt until softened and fragrant.
Add the carrots, celery, and spices: Next, I add the carrots and celery, followed by the cumin, thyme, and turmeric, and cook everything for a few more minutes.
Stir in tomatoes, lentils, and broth: The diced tomatoes, lentils, broth, and remaining water all go into the pot, then I let the soup simmer until the lentils are tender and the broth is full of flavor.
Mix in cream and swiss chard: Once the lentils are cooked, I stir in the cashew cream and chopped greens, then let the soup cook just long enough for the greens to wilt into the broth. I add a final splash of white wine vinegar and extra salt and pepper if needed, and serve.
💭 Expert Tips
My #1 Secret Tip for this French lentil soup recipe is to blend the cashew cream until it is completely smooth before adding it to the pot. A silky cream melts right into the broth, giving the soup a rich velvety texture without grainy little bits of cashew floating around. If I am working with a blender that is not particularly powerful, I soak the cashews longer so the final soup stays creamy.
Other Tips To Keep In Mind:
- Rinse the lentils: I always rinse the lentils and quickly look through them before cooking. It only takes a minute or two, but it saves me from biting into a tiny pebble or cooking with dusty lentils.
- Saute the spices: After the carrots and celery go in, I give the cumin, thyme, and turmeric a minute in the pot before adding the liquids. This helps the spices bloom and gives the broth a more full-bodied flavor.
- Go nut-free: Instead of cashew cream, I use sunflower seed cream, which works really well and is perfect for anyone with a tree nut allergy.
- Add vinegar last: I never stir the vinegar in too early. A small bit right at the end keeps the flavor fresh instead of flat. Adding it early will cook away most of the acidic brightness needed to add dimension.
- Chop greens small: I like chopping the Swiss chard or kale into bite-sized pieces so they soften quickly and distribute well through the soup, without any large, awkward strips that can be difficult to eat.
📖 Variations
I make this French lentil soup a few different ways depending on what I have in the fridge, and these are 3 versions that have become regulars in my kitchen:
Leek version: I replace the onion with 2 thinly sliced leeks for a slightly sweeter and more delicate base. I love using leeks when I want to make the soup a little more classic and French-inspired.
Root veggie boost: When I want the soup to be even heartier, I add 1 cup diced sweet potato or parsnips along with the carrots and celery. My husband loves this version on those extra cold nights when everyone needs something extra filling. My boys prefer it with regular diced potatoes.
Herb finish: I stir in 2 tablespoons of chopped fresh parsley or dill right before serving for a more aromatic finish. If I have fresh tarragon, this is my first choice since it really gives the soup a French flair.
🍽 Serving Suggestions
Since this French lentil soup is already packed with all the veggies I need, I like serving it with a side of freshly baked bread. I recommend some warm pieces of gluten free focaccia or even vegan gluten-free drop biscuits for something slightly richer. And if you still feel like you want to add something extra to the soup, a few pieces of chopped vegan mushroom bacon work really well stirred through.
At home, I alternate between vegan garlic bread and homemade gluten-free croutons when I make this soup. But recently, we decided to experiment and served it with baked vegan falafel. My boys wasted no time adding it to their soup bowls and loved the way it soaked up the flavors in the broth just like dumplings.
🧊 Storing And ♨️ Reheating
Refrigeration: I let the soup cool completely before storing it in an airtight container in the fridge. It keeps well for up to 5 days, and the flavor gets better after a night in the fridge.
Freezing: This soup freezes really well for up to 2 months. I portion it into smaller containers, so I can thaw single servings as needed.
Reheating: If frozen, I thaw the soup in the fridge overnight, then reheat it on the stovetop with a bit more broth or water to loosen up the texture.
❓Recipe FAQs
Why are my lentils still firm after simmering?
If the lentils are still firm after the suggested cooking time, there are usually two likely reasons. The first is that the lentils are older, which might take them much longer to soften. The second is that the soup has not been simmering steadily enough. I keep the pot at a gentle simmer and not just the occasional bubble. If the lentils need more time, I add a bit more broth and keep cooking until they are tender.
How do I prevent the cashew cream from clumping in the soup?
The easiest way to avoid this is to make sure the cashew cream is completely smooth before it goes into the pot, and to lower the heat slightly before stirring it in. I stir the cream into the soup slowly, then give it another minute or two over gentle heat so it melts into the broth.
Can I use other types of lentils in this soup?
Yes, you can, but the texture and cooking time will change depending on the lentil. Brown lentils are the best swap for French green lentils since they still hold their shape, though the soup may turn out a little thicker and softer. Red or yellow lentils break down much faster and will give you a creamier, more stew-like soup rather than one with distinct intact lentils. I would also reduce the simmer time quite a bit with these varieties. Canned lentils can work in a pinch, but since they are already cooked, I would stir them in near the end with the cashew cream and greens.
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French Lentil Soup (Vegan)
There is nothing like a nourishing bowl of French lentil soup on a cool day. I use French green lentils, cashew cream, and vegetables to simmer into a comforting meal that is creamy, satisfying, and ready in just under an hour.
Servings: 4
Calories: 343kcal
Ingredients
- 1/2 cup raw cashews, or 1/4 cup plus 2 tablespoons (90 mL) raw sunflower seeds (125 mL)
- 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 minced)
- 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 of diced tomatoes, with juices (14-ounce/398 mL)
- 3/4 cup uncooked French green lentils, picked over and rinsed (175 mL)
- 4 cups veggie broth , low sodium (1 L)
- 3 cups stemmed and chopped Swiss chard or kale leaves (750 mL)
- Freshly ground black pepper
- 1 to 2 teaspoons white wine vinegar , to taste (5 to 10 mL)
Instructions
- Put the cashews in a bowl and cover with a couple of inches of water. Soak for 1 to 2 hours or overnight. (For a quick-soak method, cover with boiling water and soak for 30 to 60 minutes.) Drain and rinse.
- Transfer the cashews to a high-speed blender along with 1/2 cup (125 mL) of the water. Blend on high until super smooth and creamy in texture. Set the cashew cream aside.
- In a large Dutch oven, heat the oil (or use broth for oil free) over medium heat. Stir in the onion, garlic, and a couple pinches of salt, and sauté until the onion is softened, 4 to 6 minutes.
- Stir in the carrots and celery, and cook for another few minutes or so. Stir in the cumin, thyme, and turmeric until combined.
- Add the diced tomatoes with their juices, lentils, broth, and remaining water. Increase the heat to high and bring to a low boil. Reduce the heat to medium and simmer, uncovered, for 30 to 35 minutes, until the lentils are tender.
- Stir in the cashew cream and chard. Add salt, pepper, and vinegar to taste. (The vinegar’s role is to add a little bit of brightness to the soup; add a bit at a time and keep tasting, as it can quickly overwhelm.)
- Cook for a couple of minutes over low-medium heat, until the chard is wilted, and then serve.
- This stew will keep in an airtight container in the fridge for up to 5 days, or you can freeze it for 1 to 2 months (always let it cool completely before storing). The stew will thicken after sitting in the fridge; you can thin it out with a bit of broth when you reheat it, if desired, or simply serve it thick with some crusty bread.
Notes
- My #1 Secret Tip for this French lentil soup recipe is to blend the cashew cream until it is completely smooth before adding it to the pot. A silky cream melts right into the broth, giving the soup a rich, velvety texture without grainy little bits of cashew floating around. If I am working with a blender that is not particularly powerful, I soak the cashews longer so the final soup stays creamy.
- Rinse the lentils: I always rinse the lentils and quickly look through them before cooking. It only takes a minute or two, but it saves me from biting into a tiny pebble or cooking with dusty lentils.
- Saute the spices: After the carrots and celery go in, I give the cumin, thyme, and turmeric a minute in the pot before adding the liquids. This helps the spices bloom and gives the broth a more full-bodied flavor.
- Go nut-free: Instead of cashew cream, I use sunflower seed cream, which works really well and is perfect for anyone with a tree nut allergy.
- Add vinegar last: I never stir the vinegar in too early. A small bit right at the end keeps the flavor fresh instead of flat. Adding it early will cook away most of the acidic brightness needed to add dimension.
- Chop greens small: I like chopping the Swiss chard or kale into bite-sized pieces so they soften quickly and distribute well through the soup, without any large, awkward strips that can be difficult to eat.
Nutrition
Calories: 343kcal | Carbohydrates: 39g | Protein: 13g | Fat: 14g | Saturated Fat: 2g | Sodium: 254mg | Potassium: 821mg | Fiber: 13g | Sugar: 8g | Vitamin A: 6875IU | Vitamin C: 16.9mg | Calcium: 99mg | Iron: 5.8mg
