📋 Easy Red Lentil Spinach Soup Recipe
Warm up with this incredibly satisfying and healthy Easy Red Lentil and Spinach Soup! Packed with plant-based protein, fiber, and iron from lentils and spinach, this soup is so hearty and flavorful, you won't even miss the meat. Earthy spices like cumin and turmeric create a comforting aroma, while red lentils cook down quickly for a perfect texture. Bonus: It's Weight Watchers friendly at only 1 point per serving! Perfect for a nourishing and guilt-free meal.
Servings 6 people
Calories 272kcal
Equipment
Ingredients
- 1 tablespoon olive oil
- 4 medium carrots, chopped into ¼ inch circles
- 1 onion, finely chopped
- 2 teaspoon ground cumin
- 28 oz can of diced tomatoes (with juice)
- 6 cups chicken or vegetable broth
- 2 cups of red lentils (dried)
- 5 cups fresh baby spinach about 5 oz
- 2 cloves garlic minced
- 1 teaspoon turmeric
Instructions
- In a 4 qt sauce pan, heat oil and add carrots and onions and saute 10 mins or until light browned and tender.Â1 tablespoon olive oil, 4 medium carrots, chopped into ¼ inch circles, 1 onion, finely chopped
- Add broth, tomatoes, cumin, turmeric, garlic, lentils, then and cook on high until it starts to boil.Â2 teaspoon ground cumin, 28 oz can of diced tomatoes, 6 cups chicken or vegetable broth, 2 cloves garlic, 1 teaspoon turmeric, 2 cups of red lentils
- Reduce to low heat and simmer covered, for about 10 minutes or until lentils are tender.
- Stir in spinach and serve. NOTE: .*If you find it too thick and you prefer it a little more 'brothy' (or if it thickens up after it sits in the fridge a couple of days) you can add 2 additional cups of broth; just be sure to add a little more tumeric (¼ tsp) cumin (¾ tsp) and garlic (1 clove) as well.5 cups fresh baby spinach
Notes
Expert Tips:
- Don’t Overcook the Lentils. Red lentils cook quickly (about 10–15 minutes). Overcooking can cause them to completely break down and turn to mush. For the perfect texture, simmer just until tender.
- Rinse Lentils Thoroughly, Always rinse red lentils before using to remove debris and reduce foam while cooking. It also helps improve overall flavor and texture.
- Use Baby Spinach for Best Results. Baby spinach is sweeter and more tender than mature spinach, and it doesn't require chopping. Add it at the end to keep its color and nutrients intact.
- Build Flavor with Proper Sautéing. Don’t skip sautéing the carrots and onions. Letting them cook until slightly browned deepens the flavor base of the soup and enhances their natural sweetness.
- Taste Before Serving. Always taste your soup before serving and adjust seasoning. Depending on the salt level in your broth and tomatoes, you may need a pinch of salt or a squeeze of lemon to brighten the flavor.
- Go Vegetarian or Vegan Easily. For a vegetarian or vegan version, simply swap the chicken broth for vegetable broth. It still tastes hearty and delicious!
- Make It Spicy (If You Want). If you like a little heat, add ¼ teaspoon of cayenne and ¼ teaspoon of crushed red pepper flakes when adding the spices. Adjust to taste.
- Double the Batch and Freeze. This soup freezes beautifully. Double the batch and freeze leftovers in individual portions for a quick and healthy meal anytime.
- Add Protein or Texture Variations. For added protein or variety, consider stirring in cooked Italian sausage, shredded chicken, or even chickpeas. This is a great way to customize the recipe to your dietary needs.
- Make ahead: This is a quick and easy lentil and spinach soup that can be made in 30 minutes. You can make it when you get home from work or make it ahead. It will store in an airtight container in the fridge for up to 3 days. Freezing: This soup freezes well for up to 6 months.
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Nutrition
Calories: 272kcal | Carbohydrates: 45g | Protein: 16g | Fat: 3g | Sodium: 973mg | Potassium: 751mg | Fiber: 19g | Sugar: 5g | Vitamin A: 7340IU | Vitamin C: 6.5mg | Calcium: 57mg | Iron: 5.3mg
