Description

This spicy lentil soup is a vibrant, hearty, and nourishing dish that brings bold flavor with minimal effort. Packed with red lentils, warming spices, and fresh greens, it’s an ideal option for a quick lunch, cozy dinner, or easy meal prep. Whether you’re searching for a healthy snack, a comforting dinner idea, or a protein-rich vegan option, this recipe fits the bill. It’s naturally gluten-free, protein-packed, budget-friendly, and incredibly satisfying—one of those easy recipes you’ll turn to again and again.

Ingredients

1 tablespoon olive oil

1 medium onion, chopped

3 cloves garlic, minced

2 medium carrots, diced

2 tablespoons tomato paste

1 teaspoon ground cumin

1 teaspoon ground turmeric

1/2 teaspoon crushed red pepper flakes (adjust to taste)

1 cup red lentils, rinsed

4 cups vegetable broth

2 cups fresh spinach

1 tablespoon lemon juice

Salt and black pepper, to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 5–7 minutes until soft and translucent.

2. Add minced garlic and stir for 1 minute until fragrant.

3. Add the diced carrots and tomato paste. Stir to coat.

4. Sprinkle in cumin, turmeric, crushed red pepper flakes, salt, and pepper. Let the spices toast for 1 minute.

5. Pour in the rinsed lentils and vegetable broth. Stir and bring to a boil.

6. Reduce heat to low, cover, and simmer for 20–25 minutes until lentils are tender and soup is thickened.

7. Stir in fresh spinach and cook for another 2–3 minutes until wilted.

8. Turn off the heat and stir in lemon juice. Adjust seasoning if needed.

9. Serve hot, garnished with fresh parsley or cilantro, and pair with crusty bread or naan.

Notes

Rinse lentils thoroughly before cooking to remove any grit and ensure a smooth consistency.

For extra richness, you can stir in a splash of coconut milk before serving.

The soup thickens as it sits—add more broth or water when reheating for desired consistency.

Prep Time: 15 minutes
Cook Time: 30 minutes
Category: Soup
Method: Stovetop
Cuisine: Middle Eastern, Vegan

Nutrition

Serving Size: 1.5 cups
Calories: 320
Sugar: 6g
Sodium: 520mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 42g
Fiber: 14g
Protein: 17g
Cholesterol: 0mg

Keywords: spicy lentil soup, vegan soup, healthy dinner, easy recipe, lentil stew