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Carrot, Red Lentil, and Spinach Soup

Savor the Comfort of Carrot, Red Lentil, and Spinach Soup

Quick and healthy Carrot, Red Lentil, and Spinach Soup that's nourishing, satisfying, and ready in just 35 minutes.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Soups
Cuisine: Vegan
Calories: 245
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 tablespoons Olive Oil Can substitute with avocado or coconut oil.
  • 1 medium Red Onion Can be replaced with yellow or white onion.
  • 2 medium Carrots Other root vegetables can be swapped in.
  • 3 cloves Garlic Minced; adjust quantity to taste.
  • 1 teaspoon Fresh Ginger Grated; dried can be used in less quantity.
  • 1 teaspoon Cumin Can be substituted with coriander.
  • 0.5 teaspoon Turmeric Omit if unavailable.
  • 0.5 teaspoon Black Pepper Adjust to your liking.
  • 1 pinch Cayenne Pepper Omit or reduce for less spice.
  • Sea Salt Sea Salt Use to taste.
  • 1 can Canned Diced Tomatoes Can use fresh tomatoes as well.
  • 4 cups Vegetable Broth Adjust to taste.
  • 1 cup Red Lentils Other lentils may require different cooking times.
  • 4 cups Frozen Spinach Fresh spinach can also be used.
  • 1 tablespoon Lemon Juice Vinegar is a suitable substitute.
  • 1 cup Brown Rice Can substitute with quinoa or other grains.

Equipment

  • Large Pot

Method
 

Step‑by‑Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 1 chopped red onion and sauté for about 6 minutes until it becomes soft and translucent.
  2. Add 2 chopped carrots and sauté for an additional 2 minutes until they begin to soften.
  3. Stir in 3 minced garlic cloves, 1 teaspoon of grated fresh ginger, 1 teaspoon of cumin, 0.5 teaspoon of turmeric, 0.5 teaspoon of black pepper, and a pinch of cayenne pepper. Cook for another 2 minutes.
  4. Add 1 can of diced tomatoes (with juices) and 4 cups of vegetable broth. Increase heat to boil.
  5. Once boiling, stir in 1 cup of red lentils and reduce heat to medium-low. Simmer uncovered for 20-25 minutes until tender.
  6. In the last minute, stir in 4 cups of frozen spinach. Add 1 tablespoon of lemon juice and season with sea salt to taste before serving.

Nutrition

Serving: 1bowlCalories: 245kcalCarbohydrates: 40gProtein: 11gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 800mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 12000IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

This soup is great for meal prep and can be stored in the fridge or freezer.

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