Red Lentil Tomato and Spinach Soup
Warm up with a comforting bowl of Red Lentil Tomato and Spinach Soup, a wholesome, one-pot recipe that’s as nourishing as it is flavorful. This vegan and gluten-free soup combines protein-packed red lentils, vibrant baby spinach, and tangy diced tomatoes, all simmered to perfection in a spiced broth infused with cumin, coriander, and smoky paprika. A splash of fresh lemon juice adds a bright, citrusy finish, while the optional garnish of parsley elevates its fresh, herbaceous notes. Ready in just 40 minutes, this hearty soup is perfect for meal prep or a cozy weeknight dinner. Serve it alongside crusty bread or enjoy it as a standalone meal—it's comforting, nutritious, and irresistibly delicious!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 cup red lentils, rinsed and drained
- 400 grams diced tomatoes (canned, with juices)
- 4 cups vegetable broth
- 4 cups baby spinach
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5-7 minutes, or until soft and translucent.
Stir in the minced garlic, ground cumin, ground coriander, and smoked paprika. Cook for 1 minute until fragrant.
Add the rinsed red lentils, canned diced tomatoes, and vegetable broth to the pot. Stir well to combine.
Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 minutes, stirring occasionally, until the lentils are tender.
Use an immersion blender to partially blend the soup directly in the pot, leaving it slightly chunky. Alternatively, blend half the soup in a countertop blender and return it to the pot.
Stir in the baby spinach and cook for 2-3 minutes, or until the spinach is wilted.
Add the lemon juice, salt, and black pepper. Taste and adjust seasoning if necessary.
Serve the soup hot, garnished with freshly chopped parsley, if desired.
Nutrition Facts
Calories |
262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1255 mg | 55% | |
| Total Carbohydrate | 36.2 g | 13% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 9.4 g | ||
| Protein | 11.3 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 924 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
