Eazy Creamy Trader Joe’s Lentil Soup

Creamy, Cozy & 20-Minute Meal

You’ll love how quick, cozy, and satisfying this lentil soup is — especially on a busy weeknight when you just need dinner done. This recipe has become one of our family’s go-to meals. My husband and I started making it when our girls were toddlers, and now it’s a regular rotation at our table.

It’s inspired by two of our favorite Trader Joe’s staples — pre-cooked lentils and roasted red pepper soup — and turns into a hearty, healthy dinner in under 30 minutes. It’s packed with plant-based protein and fiber, warm flavors, and a creamy touch thanks to a little Greek yogurt on top.

Whether you’re chasing toddlers or trying to keep things simple after a long day, this soup is a no-fuss, feel-good meal you can rely on — and yes, even my pickiest eater finishes her bowl.

So grab a pot, and let’s make something warm, nourishing, and mom-approved tonight!

Why you will love Trader Joe’s lentil soup recipe

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It checks all the boxes: easy, healthy, fast, and kid-friendly — what more could we ask for on a weeknight?

This recipe isn’t just convenient, it’s a lifesaver. It’s the kind of dinner I can throw together while bouncing baby Noor on my hip and listening to Maya and Lila debate which fruit is better — strawberries or blueberries (it changes daily, trust me).

There’s zero chopping stress (thanks to those pre-cooked lentils), no blender to wash, and everything comes together in one pot. Plus, it’s packed with protein and fiber from the lentils, so it keeps little bellies full and satisfied.

And the best part? It tastes like something you planned — not something you made with one hand while reheating your coffee with the other

If you’re looking for a warm, nourishing dinner that feels homemade without the usual chaos… this one’s for you.

How to make Trader Joe’s lentil soup recipe

You will need

You’ll find the full list of ingredients and exact measurements below in the printable recipe card!

Olive Oil: A tablespoon of good-quality olive oil brings depth and richness to this soup. It also helps the garlic and onions release their sweet, savory flavor — the perfect base for a comforting dish.

Garlic: Fresh chopped garlic adds warmth and a subtle kick. I like using three cloves, but feel free to adjust if your kids prefer a milder taste (I get it — mine go through phases too!).

White Onion: Half a chopped white onion gives just the right sweetness once sautéed. If you don’t have white onion, a yellow one works in a pinch.

Trader Joe’s Steamed Lentils: These pre-cooked lentils are the real hero here. Packed with plant-based protein and ready to use straight from the package — no soaking or boiling needed. A must-have for dinner in a hurry.

Trader Joe’s Roasted Red Pepper Tomato Soup: This is what gives the soup its creamy, bold flavor without the cream. The roasted red pepper adds a lovely depth, and the tomato base ties everything together.

Salt: A pinch (or two) to bring all the flavors forward. Don’t skip the taste test at the end — seasoning makes all the difference!

Greek Yogurt (for topping): A generous dollop on top adds creaminess and contrast. It also cools things down, which is great for younger kiddos. You can swap in sour cream or even a dairy-free version if needed.

Instructions

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Step 1: Prep your aromatics

Start by heating a tablespoon of olive oil in a medium saucepan over medium heat. While that warms up, chop half a white onion and three cloves of garlic — nothing fancy, just a rough chop is perfect. Once the oil is shimmering, add your onion and garlic to the pot. Stir gently and let them sauté for about 2–3 minutes, until soft and fragrant. The kitchen will already smell like dinner is happening.

Step 2: Add the lentils

Next, grab your pack of Trader Joe’s Steamed Lentils. You don’t need to rinse or cook them — just open the package, break them up a bit with a spoon (or clean hands), and toss them right into the pot. Stir to combine with the onion and garlic mixture. You’ll start to see the lentils soak up all that flavor.

Step 3: Pour in the soup

Now, it’s time for the star of the show: the Roasted Red Pepper Tomato Soup. Open the carton and pour the whole thing into the pot with the lentils and aromatics. Stir slowly to blend everything together. The soup will look creamy and cozy right away — don’t worry, it thickens slightly as it simmers.

Step 4: Simmer & taste

Let everything simmer together on low heat for about 10–12 minutes. Give it a stir occasionally to keep it smooth. This is the perfect moment to taste and adjust the seasoning — a pinch of salt might be all you need.

Step 5: Serve it up

Spoon the soup into bowls (big or little, depending on your crew). Top each bowl with a dollop of Greek yogurt — it melts in and makes every bite creamy and cool. Add a sprinkle of chopped parsley or green onions if you’re feeling fancy (or if you need to impress a picky 4-year-old .

That’s it — dinner is done in under 30 minutes, and you only used one pot. Win. Win. Win.

Trader Joe’s lentil soup recipe tips

Use those pre-cooked lentils to your advantage

Trader Joe’s Steamed Lentils are a lifesaver — they’re fully cooked, perfectly tender, and ready to go straight from the pack. No rinsing, no boiling, no stress. Just break them up a bit before tossing them in.

Add a little heat (if the kids allow it)

This soup is mild and family-friendly, but if you’re cooking for grown-ups or adventurous little eaters, a pinch of red pepper flakes or a dash of smoked paprika takes it to another level.

Don’t skip the yogurt

That dollop of Greek yogurt on top? It’s not just pretty — it makes the soup creamy, cools down each bite, and balances the richness of the roasted red pepper base. You can use sour cream, dairy-free yogurt, or even a swirl of coconut cream if that’s what you have.

Make it a meal

Want to bulk it up a bit? Add a side of grilled cheese, whole grain toast, or even a few cooked pasta shells tossed right into the soup. Instant toddler-approved upgrade!

Double it & freeze

This soup keeps well for 3–4 days in the fridge, but it also freezes beautifully. Make a double batch, pour leftovers into silicone freezer trays, and thank yourself later on a future busy night.

Perfect Pairings and When to Serve This Trader Joe’s Lentil Soup

This lentil soup is a perfect option for busy weeknights when you need something warm, filling, and quick. It comes together in under 30 minutes, which makes it ideal for those evenings when everyone’s hungry and you’re short on time. We often serve it as a main dish, especially when we need a nourishing, no-fuss dinner after school or work. It also works great as a light lunch, especially when paired with something a bit more substantial on the side.

To turn this into a complete meal, we love pairing it with a classic grilled cheese sandwich. Made with whole grain bread and mild cheddar, it’s kid-friendly and perfect for dipping. For the adults, a simple side salad with crisp greens and lemon vinaigrette adds freshness and balances the creaminess of the soup.

Another great addition is garlic butter toast — just lightly crisped bread brushed with olive oil or butter and rubbed with garlic. It’s great for soaking up the last bit of soup at the bottom of the bowl.

If you want to sneak in more veggies, roasted sweet potato cubes are a lovely side. They’re naturally sweet, easy to chew for little ones, and full of fiber. And if you’re serving this as part of a weekend lunch or lighter dinner, a small side of apple slices with a bit of peanut butter can round out the meal in a simple, satisfying way.

Try our Lentil french onion soup

Kitchen tools you’ll need

1. Medium Saucepan (2–3 qt)
   A good-quality medium saucepan is essential for this recipe — it’s where everything comes together in one pot. Choose one with a thick bottom for even heat distribution so the soup simmers gently without sticking. If it has a lid, even better for storing leftovers straight in the fridge.
   
2. Silicone or Wooden Spoon
   You’ll need something gentle for stirring the soup, especially when adding the lentils and yogurt. A silicone spoon won’t scratch your pot and is safe for high heat — plus, it’s easier to clean than metal or plastic.
   

Frequently Asqued Questions About trader joe’s lentil soup

Are Trader Joe’s lentils good?
Yes — they’re honestly one of my favorite time-saving ingredients. Trader Joe’s Steamed Lentils are pre-cooked, perfectly tender, and have a mild flavor that works beautifully in soups, salads, or even on their own with a little olive oil and lemon. They’re ready to use straight from the pack, which is a huge win for busy weeknights.

How healthy is lentil soup for you?
Lentil soup is a fantastic, well-balanced meal. It’s naturally high in plant-based protein, fiber, and important nutrients like iron, folate, and potassium. Plus, when you pair it with vegetables (like in this recipe), it becomes even more filling and nourishing. It’s one of those comforting meals you can feel really good about serving to your family.

Are Trader Joe’s Steamed Lentils healthy?
Absolutely. Trader Joe’s Steamed Lentils are made with simple ingredients and no added preservatives. They’re rich in fiber and protein, low in fat, and packed with nutrients. I love that they make healthy eating easier without sacrificing quality — and my kids don’t complain, which says a lot.

How much protein is in Trader Joe’s Lentil Soup?
If you’re using a combination of their Steamed Lentils and Roasted Red Pepper Tomato Soup like in this recipe, you’re looking at around 12–15 grams of protein per serving, depending on how much you serve. Lentils are an excellent plant-based protein source, making this soup a great option for meatless dinners that still keep everyone full.

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Creamy Trader Joe’s Lentil Soup (Easy 20-Minute Dinner)

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★★★★★

5 from 4 reviews

• Total Time: 20 minutes
• Yield: 4 1x

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Description

This creamy and cozy lentil soup comes together in under 30 minutes using just two Trader Joe’s staples: Steamed Lentils and Roasted Red Pepper Soup. A hearty, healthy dinner hack that’s kid-friendly, plant-based, and perfect for busy weeknights.

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Ingredients

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• 1 tbsp olive oil
• 3 cloves garlic (chopped)
• 0.5 white onion (chopped)
• 17.6 oz Trader Joe’s Steamed Lentils (1 package)
• 32 oz Trader Joe’s Roasted Red Pepper Tomato Soup (1 carton)
• salt (to taste)
• Greek yogurt or sour cream (for topping)
• chopped parsley or green onion (optional garnish)

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Instructions

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Heat the olive oil in a medium saucepan over medium heat. Once it’s hot, add the chopped onion and garlic, and sauté for 2 to 3 minutes until they become soft and fragrant. Break apart the lentils with a spoon and stir them into the onion-garlic mixture, letting the flavors come together. Next, pour in the entire carton of roasted red pepper soup and give everything a good stir to combine. Let the mixture simmer gently over low heat for about 10 to 12 minutes, stirring occasionally to prevent sticking. Once it’s warmed through, taste and add a pinch of salt if needed. Serve the soup hot in bowls, topped with a generous dollop of Greek yogurt and, if you’d like, a sprinkle of fresh herbs for a burst of color and flavor.

Notes

This soup is naturally vegetarian and can be made dairy-free by using a plant-based yogurt. It stores well for up to 3 days in the fridge and can also be frozen in portions for future meals.

• Prep Time: 5 minutes
• Cook Time: 15 minutes
• Category: Soup
• Cuisine: American

Nutrition

• Calories: 200
• Sodium: 500
• Fat: 5
• Saturated Fat: 1
• Carbohydrates: 25
• Fiber: 7
• Protein: 13

Keywords: 20-minute meal, easy dinner, healthy family meal, kid-friendly, lentil soup, soup recipe, Trader Joe’s Lentil Soup, Trader Joe’s, vegetarian, weeknight dinner