Looking for a hearty, comforting dish that’s quick, flavorful, and easy to whip up? Let me introduce you to my instant pot lentil soup – it’s truly delicious and packed with nutritious goodness. You’ll love how simple it is to make, especially on busy weeknights when you need dinner in a flash.
This cozy soup is perfect all year round, but it really shines during cooler months like fall and winter. It’s a go-to when you want something warm, filling, and healthy. Whether you’re prepping lunches for the week or feeding a crowd, this recipe won’t let you down.
Nutritional Benefits of Lentils
Lentils are the star of this dish and an amazing source of plant-based protein. One cup of dried lentils contains around 48 grams of protein, ensuring that each bowl of soup can easily provide 8–12 grams of protein or more, depending on portion size. They are also packed with essential nutrients such as iron, folate, and magnesium, which help support various body functions, including energy production and healthy red blood cell formation.
In addition to protein, lentils are high in dietary fiber. Fiber is critical for maintaining a healthy digestive system, helping keep you regular, and promoting a feeling of fullness. This can be particularly beneficial if you’re looking to manage your weight or stabilize blood sugar levels. Furthermore, lentils provide complex carbohydrates, offering a steady release of energy that can help you power through your day without a crash.
Lentils are also a good source of antioxidants in the form of polyphenols. These compounds help combat oxidative stress in the body, which, in turn, supports immune health and may reduce the risk of certain chronic diseases. By incorporating lentils into your weekly meal rotation, you can reap these nutritional benefits without relying on heavily processed proteins or supplements.
Because lentils are so versatile, they can fit into many dietary approaches, whether you’re following a vegetarian, vegan, or flexitarian lifestyle. Combining lentils with other fresh vegetables and wholesome ingredients—as we do in this instant pot lentil soup—creates a nutrient-dense meal that’s both satisfying and convenient.
Exploring Regional Variations of Lentil Soup
Lentil soup is beloved in many cultures around the globe, each offering its own spin and unique flavor profile. While this recipe focuses on a familiar, comforting blend of spices and vegetables, you may be inspired to try a few regional twists to keep things interesting. Here are some popular variations from around the world:
- Middle Eastern Lentil Soup (Shorbet Adas) – Often made with red lentils, onions, cumin, and a touch of lemon for brightness. You’ll find this served with crispy pita bread or flatbread, and garnished with fresh herbs. It’s known for a silky, creamy texture when pureed.
- Indian Dal – Dal is a staple in Indian cuisine, with many regional varieties like Toor Dal (pigeon peas) or Masoor Dal (red lentils). Spices such as turmeric, garam masala, mustard seeds, and chili are common. The soup is often tempered (“tadka”) with hot oil and spices at the end for a burst of flavor.
- Italian Lentil Soup – In Italy, lentils are simmered with onions, carrots, celery, tomatoes, and sometimes pancetta. The soup may be paired with a drizzle of olive oil, fresh herbs like rosemary, and a sprinkle of Parmesan cheese.
- French Lentil Soup – Made with the distinctive Puy or green lentils, this variation usually includes mirepoix (onion, celery, and carrot), garlic, bay leaves, thyme, and sometimes bacon or sausage. It’s hearty and served with crusty bread.
- Caribbean Lentil Soup – You might find tropical ingredients such as coconut milk, sweet potatoes, and Scotch bonnet peppers for a spicy kick. Fresh thyme, green seasoning, and allspice can also be used to give a true island flavor.
Each of these cultural variations showcases the remarkable adaptability of lentils, demonstrating that a single type of legume can be transformed into countless delicious meals. Whether you stick to a traditional style or experiment with spices from around the world, lentil soup remains a comforting and nutritious choice.
This instant pot lentil soup pairs wonderfully with a crusty bread for a truly satisfying meal.
Jump to:
- Nutritional Benefits of Lentils
- Exploring Regional Variations of Lentil Soup
- Instant Pot Lentil Soup Ingredients
- Instant Pot Lentil Soup Instructions
- Substitutions
- Variations
- Instant Pot Lentil Soup Equipment
- Instant Pot Lentil Soup Storage
- Top Tip
- FAQ
- More Plant-Based Recipes
- More Mediterranean Diet Recipes
- Instant Pot Lentil Soup
Instant Pot Lentil Soup Ingredients
Below is a quick look at the key ingredients that bring this soup to life. They work together to create a savory, comforting bowl of lentil goodness. We’ll keep the exact measurements for the recipe card, so check that at the bottom for precise amounts. I chose these ingredients for their flavor, texture, and nutritional value:
- Onion, carrot, and celery: the classic “holy trinity” of soup bases
- Garlic: brings a wonderful aromatic note
- Lentils: black beluga, brown, or green all work great
- Tomato paste: adds a subtle tang and depth
- Warm spices like cumin and curry powder: for a bold flavor
- Frozen or fresh kale: adds extra nutrients and greens without the fuss
- Broth: choose vegetable or chicken, depending on your preference
- Lemon juice: brightens and balances the flavors
See recipe card for quantities.
Instant Pot Lentil Soup Instructions
This Instant Pot Lentil Soup recipe couldn’t be simpler. Use these step-by-step visuals for clarity, and refer to the detailed recipe card at the end when you’re ready to cook. It’s an excellent option for those busy nights or when you just crave a cozy meal in no time.
- Step 1: Sauté diced onion, carrot, and celery in the Instant Pot until onions turn translucent. Stir in minced garlic for extra flavor.
- Step 2: Mix in tomato paste, cumin, curry powder, and thyme. This unlocks their fragrance and makes the soup extra savory.
- Step 3: Add rinsed lentils, kale, and your broth of choice. Stir well to combine.
- Step 4: Lock the lid, set the Instant Pot to high pressure for about 8 minutes, then do a quick release after 5 minutes of natural pressure release. Finally, stir in lemon juice.
Hint: Be sure to scrape the bottom of the Instant Pot after sautéing to avoid the “Burn” warning. This soup thickens up nicely, so feel free to add more broth for a lighter consistency if you prefer.
Substitutions
This recipe is versatile, so don’t be afraid to adapt it. The simplest swaps can make it suitable for various dietary needs or ingredient availabilities.
- Broth – Swap vegetable broth for chicken broth to keep it vegetarian or vegan.
- Kale – Spinach or Swiss chard are great alternatives if you don’t have kale.
- Spice Level – Adjust or omit curry powder to suit your spice tolerance.
Variations
Feel free to get creative and make this soup your own! Here are a few fun ideas:
- Spicy – Stir in crushed red pepper flakes or drizzle hot sauce for an extra kick.
- Deluxe – Top each bowl with crispy onions or a swirl of coconut cream for a creamy finish.
- Kid Friendly – Tone down the spices or add some croutons to make it fun for little ones.
Instant Pot Lentil Soup Equipment
You’ll need an Instant Pot (or any multi-cooker pressure cooker) to make this recipe super quickly. If you have a different model, just make sure you know how to adjust to a high-pressure setting. For best results, use a wooden spoon to scrape the bottom after sautéing.
Here’s a link to the Instant Pot model I use, if you’d like to get the same one.
Instant Pot Lentil Soup Storage
Lentil soup stores really well in the fridge for 3–4 days. Simply reheat on the stovetop or in the microwave, adding a splash of water or broth to loosen it if it’s too thick. It also freezes nicely for up to 3 months, so go ahead and make a large batch!
Always seal your soup in an airtight container before storing to keep it fresh and flavorful.
Top Tip
Avoid overcooking lentils! They only need a short time under pressure. Keep an eye on your Instant Pot’s settings, and allow a 5-minute natural release before a quick release to maintain the soup’s texture and flavors.
FAQ
Generally, brown or green lentils cook in 8 to 10 minutes of high pressure, plus a brief natural release. It’s one of the reasons the Instant Pot is such a game-changer for cooking lentils quickly and evenly.
No soaking is required for lentils in the Instant Pot. They cook tender in just minutes. However, rinsing them before use is a good practice to remove any debris.
While lentil soup is nutritious, high in protein, and can be part of a balanced diet, there’s no single food that directly burns belly fat. It can support weight management by keeping you full and energized, but overall lifestyle factors matter most for fat loss.
More Plant-Based Recipes
Looking for other recipes like this? Try these:
More Mediterranean Diet Recipes
These are my favorite dishes to serve with this Instant Pot Lentil Soup:
Instant Pot Lentil Soup
Equipment
- Instant Pot (or another multi-cooker)
- Wooden spoon
Ingredients
- 2 tablespoons olive oil
- 1 cup finely chopped onion about 1 medium onion
- ½ cup chopped carrot about 1 medium carrot
- ½ cup chopped celery about 1 stalk
- 2 cloves garlic minced
- 1 tablespoon tomato paste
- 3-4 teaspoon ground cumin about 1 tbsp
- 1 teaspoon curry powder
- 1 teaspoon dried thyme or 1 tablespoon fresh thyme
- 1 bay leaf
- 1 cup lentils brown, green, or black beluga, rinsed
- ½ bag frozen kale about 5–6 ounces
- 5 cups low-sodium vegetable or chicken broth adjust for thickness
- ½ lemon juiced
- Salt and black pepper to taste
Instructions
Sauté the Aromatics
- Set your Instant Pot to “Sauté.”
- Add olive oil and heat until shimmering.
- Sauté onion, carrot, and celery for 3–4 minutes or until onions are translucent.
- Add minced garlic and cook for an additional 30 seconds, stirring frequently to prevent burning.
Add Tomato Paste & Spices
- Stir in tomato paste, cumin, curry powder, thyme, and a pinch of salt and pepper.
- Cook for about 30–60 seconds to allow the tomato paste to caramelize slightly and spices to become fragrant.
Combine Lentils & Kale
- Add the rinsed lentils, frozen kale, and bay leaf to the pot.
- Stir gently to combine with the sautéed ingredients.
Pour in the Broth
- Add broth to the pot, scraping the bottom with a wooden spoon to release any browned bits (helps prevent a “Burn” notice).
- Taste the liquid and adjust salt and pepper as needed.
Pressure Cook
- Cancel the “Sauté” function.
- Lock the Instant Pot lid in place, ensuring the valve is set to “Sealing.”
- Pressure Cook (Manual) on High for 8 minutes. (It may take 10–12 minutes to reach pressure.)
Release Pressure
- After the 8-minute cycle, allow 5 minutes of Natural Release, then perform a Quick Release for any remaining pressure.
- Carefully remove the lid.
Finish & Serve
- Remove the bay leaf.
- Stir in the lemon juice for brightness.
- Taste again and adjust seasonings (salt, pepper, or spices) if needed.
- Serve hot with optional garnishes (fresh parsley or cilantro) and crusty bread.
Notes
- Thickness: If you prefer a thicker soup, reduce broth to about 4 cups initially and add more later if needed.
- Lentil Types: Brown, green, or black lentils hold their shape well. Red lentils cook faster and tend to break down (if using red, reduce cook time to 5 minutes).
- Substitutions: Spinach or Swiss chard can replace kale. Vegetable broth can replace chicken broth for a vegetarian or vegan option.
- Storage: Leftovers will keep in the fridge for 3–4 days and can be frozen for up to 3 months. Reheat with extra broth if it has thickened.
- Protein Boost: One cup of dried lentils contains around 48g of protein, meaning each serving offers roughly 8–12g (depending on portion size).
- Serving Suggestions Enjoy with a slice of crusty bread, cornbread, or a side salad. Top with fresh herbs (parsley, cilantro) or a drizzle of olive oil for extra flavor.
Rachael says
I’ve been making this weekly – quick, healthy, and tasty.