Carrot, Red Lentil, & Spinach Soup
Vegan red lentil soup with carrots, lentils, and a tomato base. This simple soup is a weeknight staple and can be made with common pantry items like canned tomatoes, frozen spinach, and dried red lentils. It takes about half an hour from start to finish and freezes well.
Servings 6
Calories 360kcal
Ingredients
- 1 teaspoon olive oil
- 1 medium red onion chopped
- 5-6 medium carrots about 3 cups, cut into 1 cm (¾ inch) slices
- 3 cloves garlic minced
- 3 cm (1 ⅕ inch) piece fresh ginger minced
- ½ teaspoon cumin
- ½ teaspoon turmeric
- ½ teaspoon fresh ground pepper
- ¼ teaspoon cayenne pepper to taste
- 1 teaspoon sea salt to taste
- 400 grams (13.5 oz.) canned diced tomatoes
- 1.5 litres (6 cups) vegetable broth
- 150 grams (1 cup) red lentils
- 150 grams (1 cup) frozen spinach*
- Juice of ½ a lemon
- Brown rice to serve
Instructions
- In a large pot, heat the oil over medium. Add the onion and sauté for about six minutes, or until soft and fragrant. Stir in the carrots, and cook for another couple of minutes.1 teaspoon olive oil, 1 medium red onion, 5-6 medium carrots
- Add the garlic, ginger, and spices, stirring to coat the vegetables. Cook for another two minutes, reducing the heat if needed. Add the salt and tomatoes, stir, and pour the vegetable broth in.3 cloves garlic, 3 cm (1 ⅕ inch) piece fresh ginger, ½ teaspoon cumin, ½ teaspoon turmeric, ½ teaspoon fresh ground pepper, ¼ teaspoon cayenne pepper, 1 teaspoon sea salt, 400 grams (13.5 oz.) canned diced tomatoes, 1.5 litres (6 cups) vegetable broth
- Increase the heat to high, cover the pot, and bring the soup to a rolling boil. Add the lentils and reduce the heat to medium-low and simmer for 20-25 minutes, covered, or until the carrots are tender.150 grams (1 cup) red lentils
- Stir in the spinach and turn off the heat, letting the hot soup thaw the spinach with the lid on. Add the lemon juice, taste, and season with salt if necessary.150 grams (1 cup) frozen spinach*, Juice of ½ a lemon
- Serve over brown rice and store leftovers in the refrigerator or freezer.Brown rice
Video
Notes
* If you want to use fresh spinach, go for about 100 grams and remove any larger stems.
Storage: keep leftovers in a sealed container in the refrigerator for 3-4 days.
Freezing: I get a lot of questions about freezing in jars, and I use canning jars, which hold up well to extreme temperature changes. The soup can be frozen in airtight containers for up to three months. Thaw in the refrigerator and reheat as usual.
Using the heat from the soup to thaw the spinach has two purposes - it brings the soup down to an edible temperature, and it keeps the nutrients of the spinach largely intact. And the colour stays nice and green!
White or yellow onion can replace the red onion. If your onions are large, use a half onion (about 70 grams).
Nutrition
Serving: 1 | Calories: 360kcal | Carbohydrates: 18g | Protein: 16g | Fat: 0.5g | Sodium: 412mg | Fiber: 24g | Sugar: 3g