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Red Lentil Spinach Soup
4.9 from 45 votes

Red Lentil Spinach Soup

A cozy, creamy bowl of red lentil and spinach soup is a comforting and easy meal that has an amazing flavor! It’s a one-pot meal that’s ready in just over half an hour. Gluten-free nut-free soy-free

Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
Servings: 3
Calories: 190 kcal
Course: Side Dish, Main Course, Appetizer, Soup
Cuisine: Vegan

Ingredients

For the Soup
  • 2 teaspoons neutral cooking oil or use 2 tablespoons stock for sautéing, generic cooking oil
  • 1 cup onion chopped, red or white
  • 3 cloves garlic minced
  • 1/2 inch ginger minced
  • 1/2 teaspoon salt divided
  • 1/2 cup carrot or more, if you like, chopped
  • 1/4 cup celery or more, if you like, chopped
  • 1 teaspoon paprika
  • 1 teaspoon balsamic vinegar
  • ¼ teaspoon black pepper
  • 1/2 cup tomato chopped
  • 1/2 cup red lentils washed and drained, split
  • 3 cups water or use bouillon mixed into water, or stock
  • 2 ounces spinach fresh or frozen
  • lemon juice to taste
  • 3 tablespoons Non-Dairy yogurt or non-dairy cream, optional
For Garnish
  • red pepper flakes or cilantro or green onion
  • sambal oelek optional, or hot sauce or chili oil or Asian chili sauce
  • croutons crispy lentils, or smoky tofu crumbles

Instructions

    Cup of Yum
  1. Wash and drain the lentils if you haven’t yet. Chop up the veggies. Chop them any way if you plan to purée the soup( uneven chunks will work fine as they are going to get puréed), chop them evenly and small , if the soup won’t be puréed
  2. Heat a saucepan or deep skillet over medium heat and add the oil. Once the oil is hot, add the onion and a good pinch of salt. Cook for about 3 minutes, until the onion starts to turn translucent. Mix the ginger and garlic, and cook for about a minute.
  3. Add the carrots and celery along with another pinch of salt. You can add more vegetables at this point, as well, if you like. Mix well, cover with a lid, and cook for about 2 minutes. (Cooking the carrots and celery first ensures they soften properly, especially if they are chopped into larger pieces. If using whole lentils instead of split red lentils, you can skip this step and add them when you add the lentils, since those have a longer cooking time.)
  4. Open the lid, and add the paprika, balsamic vinegar, and black pepper. Mix well, then add the tomatoes, water, washed lentils, and remaining salt. Mix well, then cover and cook for about 10 minutes. Open the lid, stir well, and continue cooking for another 3 to 4 minutes. Check if the lentils are done to your preference. If they need more time, continue cooking until they are tender.
  5. If the soup has thickened too much, adjust the consistency by adding more water or stock. You can now either puree some or all of the soup, or mash some of the lentils with a spatula, so the soup becomes creamy but still has a little bit of texture. If pureeing, switch off the heat, let the soup cool slightly, then blend in batches before putting it back into the pan. Or use an immersion blender to blend.
  6. Now, fold in the spinach and some lemon juice, and adjust the consistency again, if needed, with more stock. If you want the soup creamier, stir in the optional non-dairy yogurt. Cover  and let the spinach cook for another 1 to 2 minutes. Taste and adjust the salt, spice, or herbs as needed. Serve the soup in bowls and top with pepper flakes, cilantro or green onion, and sambal oelek or hot sauce. You can also top it with crispy lentils, smoky tofu crumbles, croutons, or toasted bread.

Notes

  • This soup is gluten-free, nut-free (if using nut-free yogurt), and soy-free (if using soy-free yogurt). 
  •  
  • I love sambal oelek with this spinach lentil soup, because the creamy soup pairs so well with the tang and heat of the sambal oelek. You can use another Asian chili sauce of choice or some hot sauce.
  • Storage: refrigerate this soup for upto 4 days. Freeze for months. Reheat in a saucepan or microwave. Soup might thicken in the fridge so add more stock if needed during reheating 

Nutrition Information

Calories 190kcal (10%) Carbohydrates 30g (10%) Protein 10g (20%) Fat 4g (6%) Saturated Fat 0.3g (2%) Polyunsaturated Fat 1g (6%) Monounsaturated Fat 2g (10%) Sodium 443mg (18%) Potassium 615mg (13%) Fiber 12g (48%) Sugar 6g (12%) Vitamin A 6367IU (127%) Vitamin C 14mg (16%) Calcium 102mg (10%) Iron 3mg (17%)

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 190

% Daily Value*

Calories 190kcal 10%
Carbohydrates 30g 10%
Protein 10g 20%
Fat 4g 6%
Saturated Fat 0.3g 2%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Sodium 443mg 18%
Potassium 615mg 13%
Fiber 12g 48%
Sugar 6g 12%
Vitamin A 6367IU 127%
Vitamin C 14mg 16%
Calcium 102mg 10%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.