Hearty Lentil and Potato Soup (Gluten-Free)

Cozy up to this hearty lentil and potato soup that is delicious, satisfying, ultra-filling, and naturally gluten-free. This soup will warm you from the inside out. This post contains affiliate links. Please read my disclosures.

Lentils make for a hearty, filling, and naturally gluten-free soup. I love lentils for their earthy, slightly nutty flavor and soft texture that pack a bite.

Lentils are perfect in soup and stews because they’re filling, cheap, healthful, and offer a wonderful texture.

There’s a lot to love about this hearty lentil and potato soup recipe:

(1) It’s Super Satisfying: Try this hearty lentil and potato soup recipe if you’re hunting for a satisfying soup or cold-weather stew. It’s loaded with flavor, texture, and enticing spices that give you warm and fuzzy feelings inside your belly.

(2) It’s Cheap: Lentils and potatoes are some of the least expensive naturally gluten-free foods you can buy. This recipe makes a hearty meal for four people for just a few dollars. Gluten-free foods are expensive enough, so there’s no need to spend more than you need to make a cozy meal.

(3) It Checks All the Food Allergy Boxes: This lentil and potato soup recipe contains only naturally gluten-free and vegan ingredients, making it perfect for anyone following a clean, allergen-free diet.

(4) It’s Plant-Based: Plants are fuel, and in our meat-heavy world, it’s nice when you’re able to create a filling and savory meal without any animal products. I often serve this soup on Meatless Mondays.

(5) It’s Got Spice: The onion, garlic, curry, and cumin flavors are front and center in this soup. The tomato paste gives it a savory vibe and offers hints of smoky flavor too.

Are Lentils Gluten-Free?

When I recommend this soup to friends, they often ask me if lentils are gluten-free. Many lentils are not labeled gluten-free, and the back of most lentils’ packaging says, “May Contain Wheat.”

While this disclosure is alarming to gluten-free eaters, it’s not as bad as you think.

Lentils must be visually sorted to ensure they don’t contain any stray wheat kernels. They also need to be rinsed well to remove any potential gluten dust.

Before making this soup, it’s essential to soak the lentils in a bowl of water for eight hours or overnight. Soaking will rid the lentils of phytic acid.

Phytates prevent the body from properly absorbing nutrients (e.g., calcium, zinc, magnesium, iron, and copper) in whole grains and legumes. It’s often referred to as an “anti-nutrient.”

Soaking not only rids the lentils of most phytates but also predigests the lentils, making them easier to digest and keeping the bloat and gas at bay.

After soaking, be sure to drain the lentils in a strainer and rinse them with cold water to eliminate gluten dust and phytic acid.

For more tips on working with lentils and ensuring they’re gluten-free, read my article, Are Lentils Gluten Free?

How to Make Lentil and Potato Soup

Gather the following ingredients to make this delicious lentil and potato soup. This recipe requires a lot of pre-chopping, so it’s best to have all the ingredients ready before you start cooking. You’ll need the following ingredients:

• 2 Tbsp avocado oil (or vegetable oil of choice)
• 1 yellow onion, finely diced
• 2 carrots, peeled and finely diced
• 2 celery stalks, finely diced
• 4 garlic cloves, minced
• 2 Tbsp tomato paste
• 1 tsp curry powder
• 1 tsp paprika
• 1 tsp cumin
• 1 tsp salt
• Fresh black pepper, to taste
• 3 medium yellow (gold) potatoes, peeled and cut into bite-sized pieces
• 1 cup dried green lentils (soaked overnight to remove phytates- see above)
• 6 cups vegetable broth (make sure broth is labeled gluten-free)
• 1 bay leaf
• 2 handfuls of kale, stems removed and roughly chopped

Step #1: In a large stock pot or Dutch oven, heat the oil over medium-high heat. Once the oil is hot, add the onion, carrot, and celery and cook for five minutes until softened. Add the garlic and cook for another minute until fragrant.

Step #2: Add the tomato paste, curry, paprika, cumin, salt, and a few cracks of fresh black pepper to the mixture and stir. Cook for one minute.

Step #3: Add the potatoes, lentils, vegetable broth, and bay leaf. Bring the soup to a boil, cover, and reduce the heat to simmer on low for about 50-60 minutes, occasionally stirring, until the potatoes and lentils are soft and tender.

Step #4: Remove the soup from the heat and remove the bay leaf. Use a hand-held immersion blender to partially blend the soup. You want some soup to be smooth and thick while leaving some chunks of lentils and potatoes intact.

If the soup is too thick, add more vegetable broth until you get the desired consistency. Add more salt and pepper to taste.

Step #5: While the soup is hot, mix in the kale until it wilts. Serve immediately with crusty gluten-free bread or crackers.

Store any leftover soup in a sealed container in your fridge until you’re ready to reheat it on your stovetop or microwave. Enjoy!

Notes and FAQ

Blending the Soup: If you don’t have an immersion blender, remove 2-3 cups of the soup, add it to a blender or food processor, and blend until you reach the desired consistency. Blending is optional, although recommended for a smooth and thick soup.

Lentils: I used green lentils, but you could also use brown or red lentils. Just be sure to visually inspect the lentils for foreign wheat kernels, soak them overnight, and rinse them well.

Potatoes: I used Yukon gold yellow potatoes (sometimes called butter potatoes), which give the soup a creamy and smooth texture. You could use any potato desired.

Kale: Be sure to remove the stems from the kale. You could alternatively use spinach or omit any greens altogether.

More Soup Recipes

Try these hearty soup recipes, too:

• Carrot and Cauliflower Soup Recipe
• Homemade Gluten-Free Tomato Soup with “Grilled Cheese” Crackers
• Hearty Slow Cooker Chicken Enchilada Soup
• Simple Sweet Corn Soup Recipe
• Naturally Gluten-Free Gazpacho Perfected!