5 from 66 votes
Spicy Lentil Soup
This Spicy Lentil Soup blends brown lentils with a mixture of aromatic vegetables, garlic, and warming spices like cumin and red chili flakes. Tomatoes and vegetable bouillon provide depth, while optional spinach and parsley add freshness. The soup simmers to develop a hearty texture with balanced heat and seasoning.
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings:
4
to 6
Calories:
320 kcal
Course:
Soup, Dinner
Cuisine:
American
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion chopped
- 3 carrot diced
- 3 celery diced, ribs
- 6 garlic minced, cloves
- 2 teaspoons red chili flakes plus more as needed
- 2 teaspoons cumin ground
- 3 teaspoons Italian seasoning
- 2 diced fire roasted tomatoes in their juices, 14.5-ounce cans
- 1 cup brown lentils uncooked
- 6 cups of water
- 2 vegetable bouillon cubes
- salt to taste
- black pepper to taste
- 3 cups spinach optional
- ⅓ cup parsley chopped (optional
- 1 lemon
Instructions
- In a large pot with a lid, heat the oil over medium-high heat.
- Add the onions, carrots, celery, garlic, and red chili flakes. Mix well, reduce the fire to medium low, cover with a lid and cook for 5 minutes – regularly mixing to prevent burning.
- Add the cumin and Italian seasoning. Mix well and cook for 20 seconds while mixing.
- Add the fire roasted tomatoes in their juices, lentils, water, bouillon cubes, salt, and pepper. Mix well and turn the heat to medium high. Cover with the lid, bring to a boil, mix one more time to ensure the bouillon cubes are fully melted and incorporated in the water. Then turn the heat to a simmer and cook for 40 minutes with the lid on.
- When the 40 minutes have passed, taste to check if the lentils are cooked and to taste seasoning levels. Adjust time and seasoning if needed.
- When the lentils are fully cooked, add the spinach (if using), parsley (if using), and lemon juice. Gently push the raw spinach down into the broth. Cover with the lid and allow the soup to sit undisturbed for 5 minutes.
- Serve hot.
Cup of Yum
Notes
- Bloom spices by cooking them briefly in oil to enhance their flavor depth before adding liquids.
- Adjust soup thickness by adding more vegetable broth or blending part of the soup to smooth it.
- If blending, hold the blender lid securely and vent occasionally to release steam safely.
Nutrition Information
Calories
320kcal
(16%)
Carbohydrates
47g
(16%)
Protein
16g
(32%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Sodium
604mg
(25%)
Potassium
906mg
(19%)
Fiber
20g
(80%)
Sugar
8g
(16%)
Vitamin A
10959IU
(219%)
Vitamin C
37mg
(41%)
Calcium
167mg
(17%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4 to 6
Amount Per Serving
Calories 320
% Daily Value*
| Calories | 320kcal | 16% |
| Carbohydrates | 47g | 16% |
| Protein | 16g | 32% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 604mg | 25% |
| Potassium | 906mg | 19% |
| Fiber | 20g | 80% |
| Sugar | 8g | 16% |
| Vitamin A | 10959IU | 219% |
| Vitamin C | 37mg | 41% |
| Calcium | 167mg | 17% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.