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Carrot, Red Lentil, and Spinach Soup

Wholesome Carrot, Red Lentil, and Spinach Soup in 30 Minutes

A nourishing Carrot, Red Lentil, and Spinach Soup that's quick to prepare and packed with nutrients.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 cups
Course: Appetizers
Cuisine: Vegan
Calories: 250

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Adds richness and flavor; substitute with neutral oil like canola if needed.
  • 1 medium Red Onion Provides sweetness and depth; can be replaced with yellow or white onion.
  • 2 medium Carrots Serve as the main vegetable, bringing sweetness; choose fresh, crisp ones.
  • 3 cloves Garlic Adds aromatic flavor; use fresh cloves for the best taste.
  • 1 tablespoon Fresh Ginger Offers warmth and spice; ground ginger can substitute (1/2 tsp).
For the Flavor
  • 1 teaspoon Cumin Enhances earthiness and aroma; substitute with coriander for a different flavor profile.
  • 1 teaspoon Turmeric Adds flavor and a vibrant color; recommend using for health benefits.
  • to taste Fresh Ground Pepper Adds heat; adjust to taste.
  • optional Cayenne Pepper Optional for extra heat; omit for a milder soup.
  • to taste Sea Salt Enhances overall flavor; adjust based on broth saltiness.
For the Body
  • 1 can Canned Diced Tomatoes Provides a flavorful base; crushed or whole tomatoes can also work.
  • 4 cups Vegetable Broth The soup’s liquid; replace with water but broth enhances flavor significantly.
  • 1 cup Red Lentils Main protein source; no substitution needed as they cook quickly.
  • 2 cups Frozen Spinach Adds nutrition and color; fresh spinach can be used (about 100 grams).
Finishing Touches
  • 1 tablespoon Lemon Juice Adds acidity and brightness; substitute with vinegar if desired.
  • to taste Brown Rice Optional serving suggestion for added texture and bulk.

Equipment

  • Large Pot

Method
 

Step‑by‑Step Instructions
  1. In a large pot, heat two tablespoons of olive oil over medium heat. Once the oil shimmers, add one chopped red onion and sauté for about 6 minutes until it becomes translucent and fragrant.
  2. Next, stir in two sliced carrots and cook for an additional 2 to 3 minutes, until slightly softened.
  3. Add 3 minced garlic cloves, a tablespoon of freshly grated ginger, a teaspoon each of cumin and turmeric, and freshly ground black pepper to taste. Sauté for another 2 minutes.
  4. Stir in one can of diced tomatoes along with 4 cups of vegetable broth, bring the mixture to a rolling boil.
  5. Once boiling, add 1 cup of red lentils to the pot and reduce the heat to a gentle simmer. Cover and let it simmer for 20 to 25 minutes.
  6. After the lentils are tender, add 2 cups of frozen spinach, stirring thoroughly, then cover and turn off the heat.
  7. Finally, squeeze the juice of half a lemon into the soup and adjust seasoning before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 400mgPotassium: 700mgFiber: 10gSugar: 4gVitamin A: 8000IUVitamin C: 35mgCalcium: 80mgIron: 3mg

Notes

Toast your spices in the olive oil for a minute to enhance their flavors. Avoid boiling fresh spinach; let it wilt in the hot soup for best results.

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