Spiced Lentil and Roasted Vegetable Soup
Warm up with a vibrant bowl of Spiced Lentil and Roasted Vegetable Soup, a hearty and flavorful dish perfect for chilly evenings. This recipe combines tender roasted sweet potatoes, carrots, and red bell peppers with protein-packed red lentils, all simmered in a fragrant blend of cumin, coriander, smoked paprika, and turmeric. A splash of crushed tomatoes and the addition of fresh baby spinach create a rich, nutritious broth that's both satisfying and wholesome. Slightly blended for a rustic texture, this soup offers the perfect balance of warmth and spice. Ready in under an hour, it's an ideal meal-prep option or weeknight dinner, best enjoyed with a slice of crusty bread and a sprinkle of fresh parsley. A must-try for fans of healthy, plant-based comfort food!
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 medium sweet potato
- 2 medium carrot
- 1 medium yellow onion
- 1 red bell pepper
- 3 tablespoons olive oil
- 3 garlic cloves
- 1.5 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 0.5 teaspoon ground turmeric
- 6 cups vegetable stock
- 1 14-ounce can crushed tomatoes
- 2 cups baby spinach
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 425 °F (220 °C).
Peel and dice the sweet potato and carrots into bite-sized cubes. Cut the red bell pepper into chunks and roughly chop the onion.
Place the diced vegetables on a baking sheet and drizzle with 2 tablespoons of olive oil. Sprinkle with a pinch of salt and pepper, then toss to coat evenly. Roast in the oven for 25-30 minutes, turning halfway through, until golden and tender.
While the vegetables are roasting, rinse the red lentils under cold water until the water runs clear, then set them aside.
In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Mince the garlic cloves and add them to the pot, sautéing for 1-2 minutes until fragrant.
Stir in the ground cumin, ground coriander, smoked paprika, and ground turmeric. Cook for 30 seconds to toast the spices.
Add the rinsed lentils, vegetable stock, and crushed tomatoes to the pot. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15 minutes, stirring occasionally.
Once the roasted vegetables are ready, add them to the pot of soup. Simmer for an additional 10 minutes to meld the flavors.
Use an immersion blender to blend the soup slightly, leaving some texture, or transfer a portion of the soup to a blender, then return it to the pot.
Stir in the baby spinach and cook for 2-3 minutes until wilted. Season with salt and black pepper to taste.
Ladle the soup into bowls and garnish with chopped fresh parsley, if desired. Serve warm with crusty bread or your favorite side.
Nutrition Facts
Calories |
337 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 933 mg | 41% | |
| Total Carbohydrate | 50.8 g | 18% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 10.1 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1227 mg | 26% | |
*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.
