Carrot, Red Lentil, & Spinach Soup Recipe

I absolutely love sharing my Carrot, Red Lentil, & Spinach Soup Recipe because it’s one of those dishes that feels like a warm hug in a bowl. This soup combines the natural sweetness of carrots with the earthy heartiness of red lentils and the vibrant freshness of spinach, all brought together in a comforting tomato broth. It’s easy to make, wonderfully nourishing, and perfect for any day when you want something both wholesome and delicious.

Why You’ll Love This Carrot, Red Lentil, & Spinach Soup Recipe

What truly excites me about this soup is how the flavors meld together so beautifully. The gentle sweetness from the carrots blends perfectly with the slightly tangy and rich tomato base, while the red lentils add a creamy texture that’s incredibly satisfying without being heavy. The spices like cumin, turmeric, and a hint of cayenne pepper give it just the right kick to keep your taste buds intrigued without overwhelming the comforting vibe of the dish.

Another thing that makes this recipe a keeper for me is how simple it is to prepare. I love that I can throw in everyday pantry staples like canned tomatoes and dried lentils, along with frozen spinach, and create a nourishing meal within half an hour. It’s perfect for those busy weeknights or when I’m craving something healthy but don’t want to spend ages in the kitchen. Plus, it freezes beautifully, which means I can make a big batch and enjoy my favorite Carrot, Red Lentil, & Spinach Soup Recipe whenever I want with minimal effort.

Ingredients You’ll Need

Each ingredient in this soup plays an essential role in bringing out the best flavors and textures. They’re straightforward but thoughtfully chosen to balance sweetness, warmth, and freshness while keeping the preparation hassle-free.

• 1 teaspoon olive oil: Helps gently sauté the aromatics and adds a subtle richness.
• ½ red onion, chopped: Provides a mild, slightly sweet base flavor when cooked.
• 5-6 medium carrots (about 3 cups), cut into 1 cm slices: Adds natural sweetness and body to the soup.
• 3 cloves garlic, minced: Gives the broth a warm, fragrant depth.
• 3 cm piece of fresh ginger, minced: Brings a lovely zing and warmth that’s both vibrant and comforting.
• ½ teaspoon cumin: Adds earthiness and a subtle smoky note.
• ½ teaspoon turmeric: Offers color and an earthy, slightly bitter undertone.
• ½ teaspoon fresh ground pepper: Provides gentle heat and brightness.
• ¼ teaspoon cayenne pepper, to taste: Adds a touch of spicy warmth without overpowering.
• 1 teaspoon sea salt, to taste: Enhances all the flavors naturally.
• 400 grams canned diced tomatoes: Creates a rich and tangy base with lovely texture.
• 1.5 litres vegetable broth (6 cups): Builds the soup’s comforting liquid foundation.
• 150 grams (1 cup) red lentils: Thickens the soup and adds protein and creaminess.
• 150 grams (1 cup) frozen spinach: Offers vibrant color and fresh texture with minimal prep.
• Juice of ½ lemon: Finishes the soup with a bright, fresh tang that balances the richness.
• Brown rice to serve: Provides wholesome, nutty texture and makes the meal even more filling.

Directions

Step 1: Heat the olive oil in a large pot over medium heat. Add the chopped red onion and sauté for 2 to 3 minutes until it becomes soft and slightly translucent, releasing its wonderful aroma.

Step 2: Stir in the carrots and cook them with the onions for another 2 minutes, letting their natural sweetness start to bloom in the pan.

Step 3: Add the minced garlic, ginger, cumin, turmeric, ground pepper, cayenne pepper, and sea salt. Stir well to evenly coat the vegetables with all those beautiful spices and aromas.

Step 4: Pour in the canned diced tomatoes and vegetable broth, and give everything a thorough stir to combine. Increase the heat to high, cover the pot, and bring the mixture up to a rolling boil.

Step 5: Once boiling, add the red lentils, reduce the heat to medium-low, and cover the pot again. Allow the soup to simmer gently for 20 to 25 minutes until the lentils and carrots are tender and the soup has thickened slightly.

Step 6: Stir in the frozen spinach and turn off the heat. Keep the lid on so the residual heat gently thaws and softens the spinach without cooking it too much.

Step 7: Add the lemon juice, then taste and adjust seasoning with extra salt if needed. Serve the soup hot over cooked brown rice for a wonderfully satisfying meal.

Servings and Timing

This recipe makes enough soup to comfortably serve 6 people. The prep time is about 10 minutes, including chopping and gathering ingredients. Cooking takes around 25 minutes, mostly simmering to soften the lentils and carrots perfectly. Altogether, you’re looking at roughly 35 minutes from start to finish. There’s no resting or cooling time required, making it an ideal option when you want a hearty meal without delay.

How to Serve This Carrot, Red Lentil, & Spinach Soup Recipe

I love serving this soup piping hot to best enjoy its vibrant flavors and savory warmth. Spoon it over a bed of fluffy brown rice for added texture and heartiness – it’s the perfect way to turn the soup into a filling meal. To add a touch of creaminess, you can swirl in a dollop of coconut yogurt or a splash of coconut milk, which pairs beautifully with the spices.

For garnishing, I often sprinkle fresh chopped parsley or coriander on top, which adds a pop of green and fresh herbal notes. Toasted pumpkin seeds or a few crunchy nuts also make a delightful textural contrast. Presentation-wise, using wide shallow bowls makes the soup look inviting and makes it easier to add garnishes and accompaniments.

This soup pairs wonderfully with a crisp white wine like Sauvignon Blanc or a light herbal tea if you prefer a non-alcoholic option. It’s perfect for casual family dinners, cozy weeknights, or even serving at a lunch gathering with friends. If you’re looking to make it special for a holiday meal or a comforting start to a winter party, this soup will absolutely impress without any fuss.

Variations

One of the things I love most about this Carrot, Red Lentil, & Spinach Soup Recipe is how adaptable it is. If you don’t have fresh ginger on hand, a pinch of ground ginger works in a pinch, and if you want an extra dose of veggies, you can stir in chopped kale or Swiss chard instead of spinach. For a creamier texture, you could blend the soup partially with an immersion blender before adding the spinach.

If you’re gluten-free or want to skip the rice, this soup is naturally gluten-free on its own, so you can enjoy it as is or serve with gluten-free bread or gluten-free grain alternatives like quinoa. I also love adding a bit of coconut milk or cashew cream for a richer, more indulgent flavor that stays vegan and dairy-free.

For a twist on flavors, try adding a splash of coconut aminos or tamari for a subtle umami boost. You could also experiment with spice levels by increasing the cayenne pepper or incorporating smoked paprika for a deeper smoky profile. If you’re in a hurry, you can use a pressure cooker or Instant Pot to speed up cooking the lentils and soften the veggies faster without sacrificing flavor.

Storage and Reheating

Storing Leftovers

I always store leftover soup in airtight containers made of glass or BPA-free plastic to maintain freshness. Refrigerate it promptly after cooling to prevent any spoilage. This soup keeps wonderfully in the refrigerator for up to 4 days, which makes it a great option for meal prepping or having on hand for quick lunches.

Freezing

This Carrot, Red Lentil, & Spinach Soup Recipe freezes incredibly well, which is a real lifesaver on busy days. Let the soup cool completely before transferring it into freezer-safe containers or heavy-duty freezer bags. It will keep its flavor and texture nicely for up to 3 months. When you want to enjoy it, just thaw overnight in the fridge before reheating.

Reheating

When reheating, I prefer warming the soup gently on the stovetop over medium-low heat, stirring occasionally to prevent sticking and to evenly warm it through. Adding a little water or broth if the soup has thickened too much during storage helps restore its creamy texture. Avoid overheating or boiling vigorously to keep the lentils tender and the flavors vibrant. Microwaving works too, but stir halfway through to avoid hot spots.

FAQs

Can I use fresh spinach instead of frozen?

Absolutely! If you’re using fresh spinach, I recommend adding about double the amount since fresh leaves shrink down considerably when cooked. Add it towards the end of cooking and let it wilt just briefly for the best texture and flavor.

Is this soup suitable for meal prepping?

Yes! This soup is perfect for meal prepping because it stores well in the refrigerator and freezes beautifully. Make a big batch, portion it out, and you’ll have wholesome, ready-to-go meals all week.

Can I substitute the red lentils with another type of lentil?

While red lentils cook quickly and break down nicely to thicken the soup, you could swap with yellow lentils or split peas. Just be aware that green or brown lentils take longer to cook and hold their shape more, so adjust cooking times accordingly.

How spicy is this soup, and can I adjust the heat?

This soup has a gentle warmth thanks to the cayenne and pepper, but it’s easily adjustable. You can reduce or omit the cayenne if you prefer a milder flavor, or add more if you enjoy a bit more heat. It’s very flexible to your taste preferences.

What can I serve with this soup to make it a complete meal?

Serving the soup over brown rice is my favorite way to make it a complete, satisfying meal. You can also pair it with crusty bread, a fresh salad, or steamed vegetables for added variety and nutrition.

Conclusion

I hope you get as much joy making and eating this Carrot, Red Lentil, & Spinach Soup Recipe as I do. It’s one of those gems that feels nourishing, vibrant, and comforting all at once. Whether you’re cooking for a busy weeknight or a cozy weekend, this soup invites warmth and wholesome goodness into your kitchen. Give it a try – I promise it will soon become one of your favorite go-to recipes!

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