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Carrot, Red Lentil, and Spinach Soup

Delicious Carrot, Red Lentil, and Spinach Soup to Savor

A vibrant and nourishing Carrot, Red Lentil, and Spinach Soup, ready in just 35 minutes, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 bowls
Course: Soup
Cuisine: Healthy, Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a different flavor.
  • 1 medium Red Onion Yellow or white onions work as great substitutes.
  • 5-6 medium Carrots Use baby carrots (sliced) if preferred.
  • 3 cloves Garlic If fresh is unavailable, can use garlic powder (1 teaspoon).
  • 1 tablespoon Fresh Ginger Use ground ginger (½ teaspoon) as a substitute.
  • 1 tablespoon Cumin Toasting cumin seeds beforehand can deepen the flavor.
  • 1/2 teaspoon Turmeric Optional and can be omitted if desired.
  • 1 pinch Fresh Ground Pepper Substitute with black pepper to taste.
  • 1 dash Cayenne Pepper Adjust or omit for milder soup.
  • 1 teaspoon Sea Salt Adjust according to your taste.
For the Liquid
  • 1 can Canned Diced Tomatoes Whole tomatoes can be used, chop them beforehand.
  • 4 cups Vegetable Broth Homemade or store-bought works well.
For the Protein and Greens
  • 1 cup Red Lentils Avoid substituting with green lentils.
  • 2 cups Frozen Spinach Fresh spinach (about 100 grams) can be used if preferred.
For Finishing Touches
  • 2 tablespoons Lemon Juice Substitute with vinegar if needed.
  • 1 cup Brown Rice Quinoa or crusty bread make splendid alternatives.

Equipment

  • large pot

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering. Add in the chopped red onion and sauté for about 6 minutes until soft and translucent. Incorporate the sliced carrots and cook for an additional 2 minutes until they begin to soften.
  2. Mix in the minced garlic and freshly grated ginger, along with 1 tablespoon of cumin, ½ teaspoon of turmeric, a pinch of ground pepper, and a dash of cayenne pepper. Stir continuously for about 2 minutes until fragrant.
  3. Pour in the canned diced tomatoes and add 4 cups of vegetable broth. Stir well, bring to a rolling boil, and allow the flavors to meld beautifully.
  4. Once boiling, add in 1 cup of red lentils and reduce the heat to low. Cover and simmer for 20-25 minutes, stirring occasionally, until lentils and carrots are tender.
  5. Stir in 2 cups of frozen spinach, letting it thaw. Finish with a squeeze of fresh lemon juice, taste, and adjust seasoning with sea salt. Serve hot over bowls of brown rice.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 500mgPotassium: 800mgFiber: 12gSugar: 5gVitamin A: 5000IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Expert tips include toasting spices, adjusting seasonings, and preserving the spinach's color and nutrients.

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