Vegan Lentil Soup Just Like They Ate in the Great Depression

This lentil soup doesn’t try to be fancy.

It’s simple, hearty, and straight from the pages of survival cooking—when families had to stretch every penny and still fill every belly.

Today, I’m showing you how to make this Depression-era classic the vegan way. Cheap, warm, full of flavor—and just the thing for chilly nights or frugal meal planning.

History

During the Great Depression, meat was a luxury most couldn’t afford.

Lentils became a go-to protein source. They were cheap, dried, stored well, and filled you up. Cooks tossed in whatever root veggies they had on hand—onions, carrots, maybe a potato or two—and let it simmer into a thick stew.

It was eaten in working-class homes, soup kitchens, and even by railroad “hobos” who often shared one-pot meals by the tracks.

This soup became a symbol of comfort and grit.

Equipment

• Large soup pot or Dutch oven (This one is gorgeous)
• Wooden spoon (Love environmet & style? Get this bamboo spoon set)
• Cutting board (My favorite cutting board set)
• Knife (Chefs envy this knife set)
• Measuring cups and spoons
• Ladle (This wooden ladle is great)

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 cup dried brown lentils, rinsed
• 1 medium potato, peeled and chopped
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried thyme
• 1/2 teaspoon smoked paprika (optional, but adds warmth)
• 4 cups vegetable broth
• 1 cup water
• 1 tablespoon apple cider vinegar (optional, adds a little zing)

Instructions

Step 1: Sauté the Aromatics

Heat the olive oil in your soup pot over medium heat.

Add the onion, garlic, carrots, and celery. Stir and cook for about 5–7 minutes, until the onion turns soft and golden.

Step 2: Add the Lentils and Spices

Toss in the lentils, chopped potato, salt, pepper, thyme, and paprika. Stir everything together so the veggies and spices coat the lentils.

Let it cook for another minute to bring out the flavor.

Step 3: Pour in the Liquid

Add the vegetable broth and water. Give it a stir, then bring it to a boil.

Once boiling, lower the heat and cover the pot. Let it simmer gently for 30–35 minutes. Stir occasionally so the lentils don’t stick.

Step 4: Taste and Adjust

When the lentils are soft and the soup has thickened, taste it.

Add more salt or pepper if it needs it. A splash of apple cider vinegar can lift the flavor.

Special Notes

• This soup thickens as it cools. Add a splash of water while reheating.
• Want to make it extra hearty? Add a handful of chopped greens (like kale or spinach) in the last 5 minutes.
• No fresh veggies? You can swap them for frozen.
• Skip oil if you want an oil-free version. Just sauté the veggies in a little water.

Nutrition (per serving)

• Calories: 210
• Protein: 13g
• Carbs: 34g
• Fat: 3.5g
• Fiber: 12g
• Sugar: 4g
• Sodium: 580mg