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Carrot, Red Lentil, & Spinach Soup Recipe

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4.2 from 15 reviews

A hearty and nutritious vegan soup combining red lentils, carrots, and spinach in a flavorful tomato and spice base. Perfect for a quick weeknight meal, this comforting soup uses pantry staples and frozen ingredients to come together in just 35 minutes. Serve it over brown rice for a complete meal that freezes well for easy leftovers.

  • Total Time: 35 minutes
  • Yield: 6 servings

Ingredients

Vegetables & Aromatics

  • 1 teaspoon olive oil
  • ½ red onion, chopped
  • 5-6 medium carrots (about 3 cups), cut into 1 cm (¾ inch) slices
  • 3 cloves garlic, minced
  • 3 cm (1 ⅕ inch) piece fresh ginger, minced

Spices & Seasonings

  • ½ teaspoon cumin
  • ½ teaspoon turmeric
  • ½ teaspoon fresh ground pepper
  • ¼ teaspoon cayenne pepper, to taste
  • 1 teaspoon sea salt, to taste

Liquids & Dry Goods

  • 400 grams (13.5 oz) canned diced tomatoes
  • 1.5 litres (6 cups) vegetable broth
  • 150 grams (1 cup) red lentils
  • 150 grams (1 cup) frozen spinach
  • Juice of ½ a lemon

To Serve

  • Brown rice

Instructions

  1. Sauté the aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped red onion and cook for a couple of minutes until soft and fragrant. Stir in the sliced carrots and cook for another minute or two to start softening them.
  2. Add garlic, ginger, and spices: Incorporate the minced garlic and ginger along with cumin, turmeric, ground pepper, and cayenne pepper. Stir well to coat the vegetables evenly with the spices. Add sea salt to taste, then pour in the canned diced tomatoes and stir.
  3. Add broth and bring to boil: Pour in the vegetable broth. Increase heat to high, cover the pot, and bring the mixture to a rolling boil.
  4. Cook lentils and simmer: Add the red lentils to the boiling soup, reduce the heat to medium-low, cover, and simmer for 20-25 minutes until the carrots and lentils are tender.
  5. Finish with spinach and lemon: Stir in the frozen spinach. Turn off the heat and keep the pot covered to allow the spinach to thaw and warm through. Finally, add the juice of half a lemon, taste the soup, and adjust seasoning with extra salt if needed.
  6. Serve: Ladle the soup over cooked brown rice and enjoy. Store any leftovers in the refrigerator for up to 4 days or freeze for longer storage.

Notes

  • Using frozen spinach saves prep time and adds convenience without sacrificing nutrition.
  • Adjust cayenne pepper based on your preferred spice level.
  • This soup freezes well—cool completely before freezing in airtight containers.
  • Brown rice adds a wholesome, filling base but can be served alone or with other grains as preferred.
  • For a smoother texture, you can blend a portion of the soup before adding the spinach.
  • Author: Olivia
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan
  • Diet: Vegan

Find it online: https://iamstarved.com/carrot-red-lentil-and-spinach-soup-recipe/