clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
red lentil soup

Red Lentil Stew

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 2 reviews
  • Author: Liz Thomson
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6 cups 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegan


This delicious red lentil stew is made with spicy adobo sauce and hearty chickpeas for a tasty, vegan soup that is full of flavor and plant-based protein!


Units Scale
  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 1/2 cup carrots, chopped
  • 1/2 cup celery, chopped
  • 1 tablespoon tomato paste
  • 12 tablespoon adobo sauce (depending on how spicy you like it)
  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth
  • 1 15oz can chickpeas
  • Cilantro, avocado, and/or tortilla chips for topping (optional)


  1. In a large pot, heat the olive oil over medium heat for 30 seconds.
  2. Add the onion, carrots, and celery. Cover and cook over medium-low heat for 8 minutes, stirring frequently.
  3. Add the tomato paste and adobo sauce and stir until the vegetables are evenly coated.
  4. Add the lentils and vegetable broth and bring to a boil.
  5. Once boiling, reduce heat to low and simmer for 12-15 minutes or until the lentils are softened.
  6. Use an immersion blender to blend the soup until slightly chunky. If you don’t have an immersion blender, carefully transfer the soup to a blender, allowing steam to escape through the event. Blend until slightly chunky.
  7. Return the soup to the pot and stir in the chickpeas. Continue to cook over medium-low heat until chickpeas are warm, about 5 minutes.
  8. Divide into bowls and add toppings, if desired.