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Close up of a bowl with red lentil soup
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Red Lentil Soup With Spinach And Carrots

An incredibly comforting and nourishing red lentil soup that is quick, simple, and easy to throw together. Made with wholesome split red lentils, you can have it ready in just 30 minutes. This naturally vegan, gluten-free, and dairy-free soup is perfect for warming you up during cold days!
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Soup
Cuisine: Western
Servings: 4 servings
Calories: 433kcal
Author: Sara Trezzi

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 onion - chopped
  • 2 garlic cloves - minced
  • 2 tsp ground cumin - or cumin seeds
  • 2 tsp turmeric
  • 1/4 tsp black pepper
  • 2 large carrots
  • 2 cups red split lentils - rinsed under cold water
  • 6 cups vegetable broth or water
  • 7 oz fresh baby spinach - (or frozen spinach)
  • salt
  • fresh parsley - (optional)
  • the juice of 1 lemon - (optional)

Instructions

  • In a large pot, heat the oil over medium heat. Add the chopped onion, let it brown for a couple of minutes, and then add the minced garlic.
  • Add the spices and let everything cook for around a minute.
  • Add the chopped carrots, mix well. Then add the rinsed red lentils and the vegetable broth or water.
  • Increase the heath and bring to simmer. Then reduce the heat and let the soup cook for around 20 minutes, until thick and creamy.
  • Add a touch of water if you want to adjust the soup consistency. If you prefer an even creamier soup, give it a blitz or two with a hand blender (I normally don't).
  • Add the fresh baby spinach and cook for one minute. If using frozen spinach, add them 5 minutes earlier. Season to taste with salt.
  • Add the lemon juice, garnish with parsley and serve hot with some warm bread.

Notes

Serving size: The quantity listed in the recipe is perfect for four large bowls of soup, but if you eat it as a starter, you can get six smaller servings.
Liquid: I use a 1:3 ratio for this recipe: 3 cups of liquid for 1 cup of red lentils. Start from there, then feel free to adjust this to your liking. 
Storage: This is a great soup to make in advance for meal prep. Keep in the fridge for 3-4 days. Or freeze it for up to 3 months. 
Other lentils? You can make this soup with any other type of lentils, but it will take longer to cook (30 to 45 minutes, depending on the lentils). Dry lentils will have a much nicer texture than canned lentils for this recipe. 

Nutrition

Calories: 433kcal | Carbohydrates: 70g | Protein: 28g | Fat: 6g | Sugar: 6g