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A bowl of carrot red lentil soup with spinach and rice, with a spoon.

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.
Course Soups and Stews
Cuisine North American
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 6
Calories 360kcal


  • 1 teaspoon olive oil
  • ½ red onion chopped
  • 5-6 medium carrots about 3 cups, cut into 1cm (3/4 in.) slices
  • 3 cloves garlic minced
  • 3 cm 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 canned diced tomatoes
  • 1.5 litres vegetable stock
  • 150 grams red lentils
  • 150 grams frozen spinach**
  • Juice of 1/2 a lemon
  • Brown rice to serve


  • In a large pot, heat the oil over medium. Add the onion and sauté for a couple of minutes or until soft and fragrant. Stir in the carrots, and cook for another minute or two.
  • Add the garlic, ginger, and spices, stirring to coat the vegetables. Now add the salt and tomatoes, stir, and pour the vegetable stock in.
  • 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.
  • 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.
  • Serve over brown rice and store leftovers in the refrigerator or freezer.



** If you want to use fresh spinach, go for about 100g and remove any larger stems.
• 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!
• Sometimes I don't add the lemon - if the brand of tomatoes you're using is very acidic, you might want to leave the lemon out.


Serving: 1g | Calories: 360kcal | Carbohydrates: 18g | Protein: 16g | Fat: 0.5g | Sodium: 412mg | Fiber: 24g | Sugar: 3g