Lively Up Yourself Lentil Soup Recipe

This quick lentil soup recipe delivers layer after layer of flavor. The tang of the tomatoes plays off the earthiness of the lentils, and the fragrant bolt of saffron yogurt brightens each bowl.

Lively Up Yourself Lentil Soup

I propose we kick off the year with one of my very favorite soup recipes from last. I eat lentil soup multiple times a week, and come back to this lentil soup often for a few reasons. It's hearty yet healthy - which in my mind translates to a soup that is filling, tasty, adaptable, and also delivers plenty of good stuff to my body. It's also super tasty.

Lentil Soup Recipe

One and Done

I love a good one bowl meal. And this fits the bill. It gives me energy without weighing me down, and delivers layer after layer of flavor. The tang of the tomatoes plays off the earthiness of the lentils, and the fragrant bolt of saffron yogurt is the closer - brightening each bowl. Delicious.

Nutritional Punch

A few notes on why I like this soup nutritionally. In addition to a nice amount of vegetable based protein in this soup (from the lentils), the recipe also incorporates a touch of dairy, vitamin-rich greens and tomatoes, and good fats. If I have a ripe avocado on hand I'll slice 1/4 of it into a small dice and sprinkle that across the top as well. The avocados have been so sad around here lately that I mostly skip them. With a bit of whole grain toast (or croutons) that have been rubbed with garlic, the whole thing comes together. Or serve over some good brown rice. 

Lentil Soup Variations

Please feel free to think of this soup in broad strokes. There are dozens of ways I make subtle changes to this recipe depending on what I have on hand. I've included a list of variations at the base of the recipe itself. A bunch of you have cooked this and left great comments with ideas you've tried as well.

Your Tweaks

AFG said, "I made a pot of this lentil soup last night and it is delicious! I added copious amounts of fresh ground black pepper and some crushed red chili flakes, and also allowed it to barely simmer for an hour on the stove top bringing all the flavors together. It was outstanding and a big hit with my dining companions!"

Clover seconds the choice to opt for fire-roasted tomatoes. "Yum! Made it for dinner last night. I second the motion on using the fire-roasted tomatoes. Instead of saffron, I tried the smoked paprika and the whole fire-roasted/smoky thing worked great."

R.A. Porter suggests, "swapping out some of the water with a nice dark beer and making a sumac yogurt."

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Lively Up Yourself Lentil Soup

4.5 from 12 votes

I've found that French green lentils and black beluga lentils hold their shape nicely - they don't go to mush in the pot. I sometimes used fire-roasted organic crushed tomatoes, they lend a lovely deep smoky flavor to whatever you use them in. If you come across them, give them a try in this soup. If not, regular crushed tomatoes are just fine. Can't find greek yogurt, no problem - just use whole plain yogurt. Vegans can skip the yogurt entirely and finish the soup with a generous drizzle of good olive oil instead. And just a reminder, this makes a nice big pot of soup, so use a large pot - I eat the leftovers all week.

  • 2 cups black beluga lentils (or green French lentils), picked over and rinsed
  • 1 tablespoon extra virgin olive oil
  • 1 large onion, chopped
  • 1 teaspoon fine-grain sea salt
  • 1 28- ounce can crushed tomatoes
  • 2 cups water
  • 3 cups of a big leafy green (chard, kale, etc), rinsed well, deveined, finely chopped
Saffron Yogurt
  • a pinch of saffron (30-40 threads)
  • 1 tablespoon boiling water
  • two pinches of salt
  • 1/2 cup 2% Greek Yogurt
  1. Bring 6 cups of water to a boil in a large saucepan, add the lentils, and cook for about 20 minutes, or until tender. Drain and set aside.
  2. While the lentils are cooking, make the saffron yogurt by combining the saffron threads and boiling water in a tiny cup. Let the saffron steep for a few minutes. Now stir the saffron along with the liquid into the yogurt. Mix in the salt and set aside.
  3. Meanwhile, heat the oil in a heavy soup pot over medium heat, then add the onion and salt and saute until tender, a couple minutes. Stir in the tomatoes, lentils, and water and continue cooking for a few more minutes, letting the soup come back up to a simmer. Stir in the chopped greens, and wait another minute. Taste and adjust the seasoning if need be. Ladle into bowls, and serve with a dollop of the saffron yogurt.

Serves 6 to 8.


- You can serve it with a poached egg on top,
- or crunchy, fried shallots,
- with a drizzle of chive infused cream,
- or with chunks of tiny pan-fried butternut squash cubes.
- Make a thicker version by using just a bit of water, and then spoon it over an omelette in the morning.
- Have some cooked farro or wheat berries around? Toss some in. Millet might be good too.
- You can finish the soup by adding your favorite spices or spice blends. Smoked paprika, crushed chiles, toasted cumin, would all work nicely.

Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
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Recipe Rating


Came out wonderfully delicious! Used my Rancho Gordo caviar lentils and they were perfect. Loved the saffron yogurt.

    The saffron yogurt is key!

    Heidi Swanson

I’ve made this many times with black lentils and love it. The local supplier for black lentils doesn’t seem to be carrying them anymore, though. Would regular old brown lentils work?


    Hi Amy, thanks! - I think I'd give it a go with yellow split peas. They hold their shape pretty well.

    Heidi Swanson

Although I eat meat, I'm always on the hunt for vegan or vegetarian recipes. I made this as written with the exception of using fire roasted tomatoes, added in red pepper flakes and just a bit of smoked paprika. I really enjoyed it and I think I'll add a poached egg the next time I eat the leftovers. The recipe made a ton. Thank you!


I made a pot of this lentil soup last night and it is delicious! I added copious amounts of fresh ground black pepper and some crushed red chili flakes, and also allowed it to barely simmer for an hour on the stove top bringing all the flavors together. It was outstanding and a big hit with my dining companions!

one food guy

This certainly looks better (and more like soup) than the strange lentil/black eyed pea hybrid stew I made recently (just blended left over cooked lentils with black eyed peas with some broth and simmered - tasty, but def no eye appeal). Can't wait to try this one once the weather gets back to winter temps (we went from teens to spring time in 1 week - that's the south for you).


Wow. Thanks for the great feedback everyone! I'm so glad that many of you gave this a try over the weekend (and liked it!)...I love hearing about the personal spins you are each putting on a recipe like this. Sam, I might just have to come up with another (different) overnighter-type recipe for you - maybe something using a different grain? Or some sort of interesting blend...hmmm. The bin section at Rainbow better look out ;) Thank YOU for the inspiration and encouragement. On the lentil soup front, I do freeze it sometimes! I let it cool, fill individual small freezer bags, and then set them flat in the freezer. if I know I want soup the next day, I'll thaw in the refrigerator overnight. Or you can pop a bag into your lunchbag, and as long as you have access to a burner or microwave, you're set. -h


Mmmmm: I just made this last night, only with red lentils and chard and man, was it ever delicious. Perfect recipe-- especially when I added the spinach, orange, and avocado salad from this month's Bon Appetite. Thanks so much!


The lentil soup looks amazing! I've always enjoyed lentil soup as it's delicious, easy and healthy. I'll definitely try this recipe this week.


Happy New Year Heidi. Would it surprise you if I said your recipe book was at the fore this evening chez moi as I made up a healthy concoction of chicken broth, farro, kale and sunchokes and then made up my steel cut oats for the week too. Thank you for being an inspiration to me.


I am really delighted to see this lentil recipe. It is a basic food in Indian cooking and eaten almost everyday by the vegetarians. Of course we use many different types of lentils as described in my cookbook 'Recipes with a Spice - Indian Cuisine for Balanced Nutrition'. Lentils can be cooked with different spices and vegetables.

kusum gupta

Wow. Got this link of a tumbleog and to be honest I've never really tried stuff from cookbooks before as they never really work for me. But this seemed simple enough. Mine even looks like the photo (which was a surprise coz anything i make never does) and tasted amazing. Just the thing for these cold english winters. Thanks and now I'm off to try more.

Cliff Gillies

Yum! Made it for dinner last night. I second the motion on using the fire-roasted tomatoes. Instead of saffron, I tried the smoke paprika and the whole fire-roasted/smoky thing worked great. Thanks!


Fantastic! I made this tonight and really enjoyed it. I'm looking forward to making it again and tweaking it a bit. Thanks for posting.


I make a soup very similar to this. (Second the black lentils, they are great!) I add carrotts, garlic, ginger and a touch of cayenne. No onion. I make it in a 3qt. pressure cooker (GSI outdoors) and start to finish is under an hour. Wonderful to warm you up on a cold winter night and great for the circulation.


It looks lovely! I'm out to the market to buy ingredients now.


We're getting ready to have a batch for dinner. I added cumin and spinach. Can't wait to eat!


I *loved* this soup and so did my picky boyfriend. Do you think this would freeze well?


    Yes. Absolutely!

    Heidi Swanson

I was amazed to find all the ingredients for this recipe in my kitchen after reading this post this morning, so I made a pot for dinner tonight. I started it with chopped bacon, instead of olive oil, used the fire-roasted tomatoes, and then finished with some smoked paprika, which I was given over the holidays. Wow. Wonderful smokiness throughout, and the black lentils did hold up well. I haven't actually cooked lentils at home before, though I've always loved lentil soup. I was delighted to discover how easy they are. My partner had made plans to have dinner out with friends tonight, but she nearly cancelled to stay home and eat soup with me instead, and she doesn't normally like lentils at all! I promised her it will be even better tomorrow....


mmmm, I made this tonight, with an extra cup of lentils, chicken broth, a bit more chard...and lots of pepper! Delish!


Wow that does look beautiful…I think I will start cooking this now


Love this! I made it today and it was so good I had to pass it on ;) Thanks for sharing.


I received Super Natural Cooking as a gift recently and LOVED it! This is the first recipe of yours I've tried which is funny since I'm not a soup person but both my boyfriend and I were pleasantly surprised. Thank you for helping to guide us toward healthier food choices. I am excited about a new year of recipes from your site.


Mmm...I have always also added marjoram. It adds such a comforting sweetness that goes with the gentle nature of this recipe. Or I like it in the opposite direction - styled like Mulligatawny. The saffron yogurt is genius!


This sounds yummy. My Mom, who passed away this past year used to make a great lentil soup.. I wish I'd gotten the recipe. I think I'll make this one in her memory. I've never been one for cooked leafy greens however... can anyone tell me which kind would be the least 'intrusive' to try for my first foray? M


    Hi Michelle, I'd just go for good looking kale. And more than fixating on the type of green to use, my advice is to chop the leaves more finely.So they end up in smaller, less intrusive, pieces ;) Enjoy!

    Heidi Swanson

Lentil soup was one of those dishes I absolutely hated when I was little. Now I could eat it all the time. Isn't it strange how taste can change?


I love lentils, but have never thought of garnishing with yogurt. Sounds wonderful. And did you know that January was National Soup Month? Perfect timing! And yes, everything in your original recipe is gluten-free, but farro in the "variations" contains gluten (wheat berry too). Millet makes a nice GF addition though. Melissa


Just wanted to answer Stacey about mung beans -- the best way I know of to use them, and it's delicious, is to simply soak a handful of them overnight, then rinse them -- then let them sit for a couple of days, rinsing once in the morning and once in the evening. Lots of vitamins!


made this tonight! perfect for the crazy stormy weather we've been having here in San Francisco. (As we were making it, I was certain that many in our area were doing something similar.) So satisfying, and the saffron zing definitely made the meal. We used creme fraiche instead, as we were short on yogurt and long on heavy rain outside. Yum. Some super garlicky bread was a good accompaniment, too. I'll be happily eating the leftovers all week.


That's a dam attractive picture of a bowl of soup, and I've been looking for more ways to work chard into my cooking. I think I"ll be trying this soon, maybe with with a pinch of garam masala, yum.


I'm right there with you on lentil soups as a lifestyle, Heidi. It's good, smart eating. I have lots of variations of my own as well. One thing I've taken to doing is adding a handful or two of rice to the simmer. I often use broken jasmine rice with red lentils, for example. That lentil soup variation has a way of letting the sweetness of the vegetables take center stage. But any rice/lentil combination will do, of course. Poof! Complete protein. John

John J. Goddard

I was just thinking about making a lentil soup this next week! I haven't found my favorite lentil recipe yet... and I'm Very fond of greens soups.... so my bet is that this will be a staple in my diet. I'm really excited to try this!! In appreciation! ~Wendy


This is a great looking lentil soup. My wife and I both love lentils, so I'll be sure to give this try before the New England winter passes by.

one food guy

Lentils are definitely the topic du jour---I blogged about them for New Year's as well. I make a lentil stew (with chicken), but use cinnamon tea instead of water or stock in which to cook the lentils. The one on my blog is a version of a recipe I wrote for the Biglow Tea Company. Anyway-----I'm with Heidi---I could eat lentils several times a week (and often do). Delicious, healthy, low-fat, and filling. What's not to like? I'm def. going to add your recipe to my lentil-dish collection! Here's a super-quick lentil fix if you don't have time to cook----heat up a can of Progresso Lentil Soup (which is good, as far as canned soup goes), strain the liquid out, and pour the beans over some cooked brown rice. Sprinkle some grated parm cheese (if you aren't vegan), and it is super easy and DELICIOSO!!!!!

The Secret Ingredient

Just wanted to add that Heidi's cauliflower soup is WONDERFUL.


heidi, i have never really liked lentils, but i have a feeling that if there were ever a dish to make me like them, it would be one of yours. this looks beautiful and healthy! yum.


This looks like just what I need to add to the menu after the Christmas sugar binge. Thanks!


oh girlfriend - just made it tonight. used the smoked pimenton (swear i never saw that recommendation until after just now - see how good i am?). skipped the yogurt and added the egg poached in water with red wine vinegar. damn fine soup. so loved it. simple. fast. easy. perfect,

claudia at 'cook eat FRET'

I wish I was kidding too, but I also have lentil soup that often. I do mine with red lentils - sometimes I do it as more of a curry or dahl, sometimes as a fresh red tomato soup. Needless to say I'll be trying this one out very soon


This looks so totally different from the German lentil soup I make after the x-mas ham is used. Leftover ham bone with whatever ham I can scrape up. some celery, sliced, onion, and carrots. Standard green lentils. Went on a soup making binge over the holidays, everything from shrimp bisque, to chili. I'll be trying this one too, thanks Heidi.


Another amazing orchestration. And such a lovely balance: healthy, colorful, smart and thoughtful, texture variety, lots of room for personalization with a list of helpful hints, and if that isn't enough, WOW! photography. Oftentimes I have been tempted to pass up your latest offerings because the title doesn't sound like a food I would normally go for - I have been wrong every single time. I found that out with your cookbook too - what a treasure. More, more, MORE! A thousand thanks Heidi - wonderful offerings. CC


Brilliant!! I make a lentil salad pretty regularly, and just made roasted cauliflower and bell pepper soup! looks like winter is catching up everywhere pretty fast:)


Mmm, love the thought of slicing avacado in there! That's funny - I just posted a whole article about different kinds of lentils. Lentils are great, filling vegetarian fair, and I've been having fun experimenting with different kinds


This looks and sounds fabulous, healthy and satisfying, just as you said. One great thing about lentils is that, unlike dried beans, they cook up quickly without presoaking. Proteinwise, I'm wondering if lentils might be close enough to beans so that if you served them with corn muffins or added rice, you might even get a more complete protein.

Terry B

This is so so good! The fire roasted tomatoes give it zing and the saffron yogurt..oh yum yum yum. We love it. Thanks Heidi!

Mary Coleman

I didn't know I was looking for this recipe until I saw it - luckily I read my feeds before tripping to the grocery! Thanks for all the inspiration.


thanks for the reminder. i'm making some very soon and i love your recipe. just wonderful...

claudia at 'cook eat FRET'

Very nice recipe. Another couple of variations would be swapping out some of the water with a nice dark beer and making a sumac yogurt. I too made some lentil soup the other day and now I want to go home and have a big bowl for lunch.

R.A. Porter

Oh this looks just lovely and so easy! Right up my alley. I will definitely try making it this weekend. Thank you for sharing.


I'll give this recipe a try & add kale. Make cornbread to go with:)


I am crazy about lentils too, and I love your idea of using saffron yogurt to top this soup.


Hi! This recipe is quite similar to what we cook in Spain (minus the yogurt, of course). Most spaniards eat lots of lentils in a weekly basis, though children tend not to like them! We also add some carrots, green pepper and garlic to the soup. But what you mustn't leave out for a really andalousian flavour is cumin (and chorizo, but I just found out you´re vegetarian...). By the way, congratulations on your website, I found out about it a few weeks ago, and I can't stop checking it in search of more good stuff!


This soup looks delicious - I also love lentils. I usually make my lentil soup with Indian spices - cumin seeds, coriander, garam masala, chili powder - which adds some welcome heat during the winter months. I'll have to try the fire-roasted tomatoes in my next batch, though!


Yup, that there is a 100% gluten-free recipe, providing people check the labels of the ingredients to make sure none of what they're buying was produced on equipment shared with wheat, barley, rye or oats. I always make sure to use real yogurt so I know there are no suspicious thickeners or flavorings in it (same with canned tomatoes) but generally speaking it's be pretty hard to sneak gluten into this recipe. It looks delicious!

Gluten-Free Bay

Never been a big fan of lentils, but that soup looks great. And the weather around here screams for a hot bowl of it. Thanks for sharing.


I made this soup and added bok choy as the was very delicious especially with the saffron yogurt. thanks for another great recipe.


That looks delicious! I think it's the saffron yogurt that's really pulling me in.


LOVE the addition of saffron yogurt. That gorgeous swirl of color is so lovely. Fantastic photograph. I also eat soup 3-4 times a week (especially this time of the year) and I'm now inspired to restock my lentil stash! Thanks for the inspiration and I will definitely try some variations of this recipe and I'll post them on my site when I do.

Asata, Life Chef

First time poster, long time ambivalence towards lentils...Perfect timing...I just picked up the Harder They Come dvd from the library. :-) This soup will be the perfect accompaniment. If I keep trying your recipes I will be a vegetarian before I realize it.


This looks fantastic! Can't wait to try it. Thanks Heidi!


Never met a lentil soup variation that I didn't love. The saffron yogurt sounds like a lovely topping; I'll try that on my next batch of soup. I love mixing lentils, too.


I also have a strange attraction concerning lentils. I usually make lentils with rice and tomato and I am irresistibly drawn to second and third helpings. It is really odd but it is really good also. Many thanks for the recipe, especially the saffron yoghurt part. It calls for experimentation =)


(from a longtime lurker) That sounds amazing... I love lentil soup, I love French green lentils, and I love chard and yogurt! This soup seems to have it all, and the idea of topping it off with cubes of butternut squash and fried shallots is really putting it over the top. Thank you for some wonderful inspiration - I'd eat this 3+ times a week too! (Maybe I will).

Celia Curtis

I just wanted to say that this soup not only looks but also tastes amazing!! In these heavy rains we have here plus me being sick, this rich soup is the answer.. I have added 2 tablespoons of red dry wine and crushed chili -and it turned out beautifully.. Thank you Heidi!


Wow! This lentil soup looks completely fantastic... In fact, I actually have some lentils sitting around my kitchen, just waiting to be used - this looks like the perfect recipe to make that happen. I can't wait to try this - thanks!


I love lentils and combining them with saffron sounds amazing. I can't wait to make the soup this weekend! Just what we need for cold weather. The little French green lentils are called lentilles vertes de Puy and were the first vegetable to receive the A.O.C. (appellation d'origine contrôlée).


like many who've already posted, I'm a lentil enthusiast, too. unfortunately, I've never found a lentil soup that's exactly to my liking. oh sure, I've made some soups that I've liked fine (especially after some tinkering). but this one ... well, let's just say I have high hopes. looks delish!


Last time I made a lentil soup I added a hot sauce after it was done. It gave it a little kick, but a ton of flavor


Hi Heidi, I have an annoying cold and I am longing for a good comforting bowl of soup - and this looks like the one! Out shopping for lentils.. Ya'ara


What perfect New Year's food! Those sweet French lentils, the wee green ones, are a pantry staple here for post-feteing blues (along with endive salads) and do have certain feel-good factor as well as being delicious. Thanks for the greens addition and the golden yogurt; even just once a week would be a step in the right direction.

Kate Hill

i'm expecting too and some foods really appeal and some repel... lentils REALLY appeal! and heidi, i appreciate any and all Bob Marley references!


what a sorprise! here in Mexico City my mother cooks lentils just your way. Sometimes she includes macho banana and some other times she uses bacon. happy new year to everyone!


This sounds perfect! I may add some smoked sausage though. And those fire roasted tomatoes are fantastic! I just discovered them a little while ago and have been using them in different recipes. I'm trying it out in chili today. :)


This sounds delicious! Think it would be doable to make this in a slow-cooker?



    Heidi Swanson

I can't even begin to comment on how absolutely perfect that picture of the lentil soup is. I have this weird feeling of love at first sight...yes, that's it... I LOVE that picture. Really, I had to remind myself to breathe and stop staring so I could get to the recipe. The bowl, the table, the spoon and that crazy saffron yogurt - so deliciously perfect. Thank you.


It is gluten free! Oh thank you for tagging things as such. It makes a huge, huge difference.


I made almost this exact lentil soup earlier this week--but added the paprika, spinach, chopped celery, carrots and bell peppers along with the onions, and a cut up chicken and broth (I used chicken but you could use organic vegetable broth) in place of water. I incorporated garlic, marjoram and a large bay leaf as well and cooked the mixture without the lentils/grain until about an hour prior to serving. I used red lentils and black barley in the soup, and served over brown rice the first day and Dreamfield noodles the next. I just froze the last of it. Hearty, delicious. Sausage sounds good with this too. I can't wait to make more in a week or two and the saffron yogurt topping is inspired. Thanks!

Jeri Sessler

As so many others have said, I love lentils...and this picture...yum, definitely making this over the weekend. I am running low on lentils but I do have a new package of mung beans. I bought these on a whim, thinking I had been hearing a lot about them and now I cannot find a stitch of information. I write this here because I am wondering if they can stand in for lentils? Thank you!


I love lentils, but never thought of adding Saffron (another favorite ingredient). This sounds amazing, I can't wait to try it!


I've never been one for lentils - probably because they simply never showed up on my dinner table as a kid - but I have been more and more interested in experimenting with them as of late.

Victoria E

As a former vegetarian, you can believe me when I tell you that lentils are awesome with a small amount of sausage. The nearest this recipe comes to sausages is when she suggests "smoked paprika" as a spice to add.

Hill Goldring

Heidi, I absolutely love, love, love lentils. I wish that I could get my husband to eat them. I was actually just looking for something different to do with lentils, so that I could come up with a good lunch to take to work next week. What I do is pretty similar to what you have here (minus the saffron), but the idea of adding some butternut squash "croutons" to the top sounds extremely appealing to me. I've been on a butternut squash kick for the past few weeks, so combining these two sounds amazing. In NY, we are at 8 degrees this morning. I wish that I wasn't at work so that I could make some of this for breakfast! And, yes, I would have lentils for breakfast if they looked this good! Thanks for the ideas.


I love lentil soup - just made a batch a few days ago - and this one sounds excellent! I love the idea of the greens, and the saffron yogurt, as well as the butternut croutons. I always add carrots to my lentil soup - and sometimes use some turmeric, but this time will try the saffron yogurt instead! Thanks for this recipe, it sounds perfect for this time of year!


Lentil soup has been a staple in most of my 74 yrs. of living - old Italian simple recipe dating back to my grandmother,mother and now me! Thank you for your recipe and a Happy New Year!!

Verna DeLauer (nee) D'Agostino

Down her in the southern hemisphere (Australia) it is not really soup weather at the moment, but I think I will definitely try this when the weather cools down a bit!


This sounds exactly like what I've been looking for! I'm 24 weeks pregnant and food I used to LOVE no longer appeals to me (very sad and I hope it passes). This soup actually looks/sounds appealing. Especially now, I appreciate the quest not only for good food but nutritious food as well. Thank you Heidi! Are you going to Fancy in San Diego next weekend? Best, Heather


In spanish we say "lentejas, si las quieres las tomas y si no las dejas", a nice rhyme. I like lentil soup a lot, with some banana slices floating on the tasty muddy liquid! Thanks for this recipe, Heidi, I'm looking forward to try it soon, as it's been really cold here in Mexico! I'm wearing gloves as I write this... Brrrr :-S


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