Marry Me Lentil Soup

This Marry Me Lentil Soup is everything you love about the classic Marry Me flavour: sun-dried tomatoes, garlic, Italian herbs, a little kick of chili, and a rich, creamy, cheesy sauce that practically begs to be sopped up with a hunk of crusty bread.

Made with a combination of red lentils and yellow split peas, this soup is hearty, satisfying, and packed with plant-based protein. A swirl of homemade cashew cream brings everything together, while fresh spinach adds a little colour and goodness.

It’s cozy, comforting, budget-friendly, and honestly? You might just want to put a ring on this soup.

Watch how to make Marry Me Lentil Soup over on my YouTube channel! And don’t forget to subscribe while you’re at it  😉

Inspiration & Ingredients

This recipe takes inspiration from my other Marry Me favourites (hello, Marry Me Tofu, Marry Me Chickpeas, and Marry Me Risotto!) , combining those signature Italian-inspired flavours with hearty legumes and a creamy, dairy-free sauce.

• Yellow split peas: These add heartiness, texture, and plenty of plant-based protein. Soaking them overnight helps reduce their cooking time.
• Red lentils: These cook relatively quickly and break down as they simmer, naturally thickening the soup.
• Sun-dried tomatoes: The secret to that signature Marry Me flavour! They add concentrated tomato flavour, sweetness, and a delicious savoury depth.
• Tomato paste: Intensifies the tomato flavour and gives the broth a richer base.
• Onion, carrot & red bell pepper: A simple vegetable base that adds sweetness, flavour, and texture.
• Garlic: Because there’s no such thing as too much garlic.
• Italian herbs & chili flakes: Dried basil, thyme, and chili flakes bring warmth and a little heat.
• Cashews: Blended with water and nutritional yeast to create a rich, creamy sauce without any dairy.
• Nutritional yeast: Adds a cheesy, savoury flavour to the cashew cream.
• Spinach: A handful of greens to finish things off.

Why You’ll Love Marry Me Lentil Soup

Creamy without the cream

Homemade cashew cream gives this soup a luscious, velvety texture without dairy or coconut milk.

Packed with plant-based protein

Red lentils, yellow split peas, nutritional yeast and cashews make this a satisfying, protein-rich meal.

Budget-friendly

Made with affordable pantry staples and everyday vegetables.

Meal-prep friendly

The flavours get even better as they sit, making this a great option for lunches and dinners throughout the week.

Easy one-pot cooking

Aside from blending the cashew cream, everything comes together in one pot. Less mess, more soup!

How to Make Marry Me Lentil Soup

Instructions

1. The night before cooking, rinse the yellow split peas and place them in a bowl. Cover generously with water and soak overnight, or for approximately 8–12 hours.
   Drain and rinse well before using.
2. Heat olive oil in a large soup pot over medium heat. Add the diced onion, carrot, and red bell pepper. Cook for 5–6 minutes, stirring occasionally, until softened. Add the minced garlic and cook for another 30–60 seconds until fragrant.
3. Stir in the chopped sun-dried tomatoes, tomato paste, dried thyme, dried basil, chili flakes, and black pepper. Cook for 1–2 minutes, stirring frequently, to toast the tomato paste and bring out all those delicious flavours.
4. Add the drained yellow split peas and vegetable broth. Bring everything to a boil, then reduce the heat to a gentle simmer. Cover partially and cook for approximately 15–25 minutes, or until the split peas are beginning to soften.
5. Stir in the rinsed red lentils and continue simmering for another 12–18 minutes, or until both the lentils and split peas are completely tender.
   The red lentils will start breaking down as they cook, naturally thickening the soup into a hearty, creamy consistency.
6. While the lentils are simmering, add the raw cashews, water, and nutritional yeast to a high-speed blender. Blend until completely smooth and creamy. If you don’t have a high-speed blender, soak the cashews in hot water for 15–20 minutes beforehand, then drain and blend with the measured fresh water.
7. Pour the cashew cream into the soup and stir until well combined. Add the fresh spinach and simmer for another 2–3 minutes, just until wilted.
8. Stir in the lemon juice and taste for seasoning. Adjust the salt, black pepper, and chili flakes as needed. Serve hot with fresh basil, vegan Parmesan, and plenty of crusty bread for dipping. ENJOY!

tips for the Best Marry ME Soup

1. Soak your split peas overnight. This is important for reducing cooking time and ensuring the vegetables don’t become overly soft before the peas are tender.
2. Don’t rush the split peas. They should be nearly tender before adding the red lentils. Otherwise, the red lentils may turn to mush while waiting for the split peas to finish cooking.
3. Adjust the consistency. Both lentils and split peas absorb liquid as they cook. Add extra vegetable broth if the soup becomes thicker than you’d like.
4. Blend the cashew cream until silky smooth. Nobody wants little cashew bits interrupting their creamy soup experience.
5. Adjust the sweetness to your taste. The molasses and maple syrup provide a lovely sweet-and-smoky balance. If you prefer a more savoury result, start with the suggested quantities and add a little extra vinegar if needed.
6. Adjust the spice. Love a little heat? Add extra chili flakes. Prefer things mild? Start with less and work your way up.
7. Don’t skip the lemon juice. A little acidity brightens the rich, creamy tomato broth and balances the flavours.

FAQ

Can I skip soaking the yellow split peas?

You can, but I wouldn’t recommend it for this particular recipe. Unsoaked split peas can take considerably longer to cook, which means your vegetables and red lentils may become overcooked while waiting for them to soften. Overnight soaking helps everything cook more evenly.

Can I use green split peas instead?

Absolutely! Green split peas can be substituted in equal amounts. They have a slightly earthier flavour and may take a little longer to soften, even after soaking.

Can I make this soup nut-free?

Yes! You can replace the cashew cream with a blended silken tofu cream, canned coconut milk or a plain, unsweetened vegan cooking cream. If using silken tofu, blend it with the nutritional yeast and a little broth until smooth.

Why is my lentil soup so thick?

Red lentils and yellow split peas both absorb plenty of liquid and break down as they cook. This is what gives the soup its naturally thick, hearty consistency. Simply stir in additional vegetable broth until you reach your preferred consistency.

Say ‘I do’ To This Soup

If you’re a fan of creamy tomato sauces, sun-dried tomatoes, and all things cozy, this Marry Me Lentil Soup deserves a spot in your regular dinner rotation. It’s hearty, wholesome, ridiculously flavourful, and proof that you don’t need chicken to find true love.

Now, who’s ready to say I do to another bowl?

Love this soup recipe? Check out some of my other popular tofu recipes like Vegan Broccoli Cheese Soup, Butternut Squash Minestrone, or Lasagna Soup! I’d really appreciate if you gave me a 5-star ⭐️⭐️⭐️⭐️⭐️ rating below!

PS: Make sure to check me out on YouTube — I have HUNDREDS of recipe videos to give you limitless plant-based inspiration!