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–+ servings
Spiced Lentil Soup

Spiced Lentil Soup

Warm up with a bowl of Spiced Lentil Soup! Packed with bold flavors and nutrients, this easy vegan recipe is perfect for cozy meals and meal prep.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 people
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1.5 cups cup red lentils
  • 8 cups cup vegetable broth or water
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, sliced
  • 1 ripe tomato, diced
  • 1 medium carrot, grated
  • 0.5 teaspoon ground turmeric
  • 0.5 teaspoon ground ginger
  • 1 tablespoon garam masala or mild curry powder
  • 1 teaspoon smoked paprika
  • 3 cups fresh spinach, roughly chopped
  • to taste salt and pepper
  • 1 juice lemon
  • to garnish fresh parsley or cilantro for garnish

Equipment

  • Large pot or Dutch oven
  • Wooden spoon or silicone spatula
  • Immersion blender (optional)
  • Sharp knife and cutting board

Method
 

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and garlic, letting them sizzle until translucent.
  2. Toss in the diced tomatoes and grated carrots. Stir everything together and let it cook for 2 minutes.
  3. Sprinkle in the turmeric, ginger, garam masala, and smoked paprika. Stir well and let the spices toast for a minute.
  4. Rinse the red lentils under cold water and add them to the pot along with the vegetable broth. Season with salt and bring to a boil. Once boiling, reduce the heat and simmer.
  5. After the lentils are tender, stir in the chopped spinach. Let it wilt for about 5 minutes.
  6. Remove the pot from heat and squeeze in the lemon juice. Taste and adjust the seasoning with salt and pepper. Ladle the soup into bowls and garnish with fresh parsley or cilantro.

Nutrition

Calories: 220kcalCarbohydrates: 36gProtein: 12gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 350mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 2500IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

For a tropical twist, substitute olive oil with coconut oil.
You can replace spinach with kale or Swiss chard for a different flavor.
Leftovers last up to 4 days in the fridge; for longer storage, freeze in portions for up to 3 months.
For optimal flavor, avoid storing the soup with garnishes. Add fresh when serving.
Tried this recipe?Let us know how it was!