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Carrot, Red Lentil, & Spinach Soup

A vibrant, warming soup made with carrots, red lentils, and spinach, perfect for chilly nights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: American, Healthy
Calories: 200
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 teaspoon olive oil A good quality olive oil brings richness.
  • 1 medium red onion, chopped For sweetness and depth.
  • 5 to 6 medium carrots, cut into 1 cm slices The star of the show—sweet and vibrant!
  • 3 cloves garlic, minced For that aromatic hit!
  • 3 cm fresh ginger, minced Adds warmth and a zing.
Spices
  • 1/2 teaspoon cumin A hint of earthiness.
  • 1/2 teaspoon turmeric For color and anti-inflammatory benefits.
  • 1/2 teaspoon fresh ground pepper A touch of heat.
  • 1/4 teaspoon cayenne pepper (to taste) Adjust based on taste; brings a nice kick!
  • 1 teaspoon sea salt (to taste) Seasoning is key.
Liquids
  • 400 grams canned diced tomatoes A burst of acidity.
  • 1.5 litres vegetable broth Use low-sodium for control.
Main Ingredients
  • 150 grams red lentils Creamy, heart-healthy goodness.
  • 150 grams frozen spinach No need to wilt fresh—this is perfect for convenience.
Serving Suggestions
  • Brown rice (to serve) Hearty and an excellent pairing.

Method
 

Preparation
  1. Heat the olive oil over medium heat in a large pot. Add the chopped red onion and cook for about 6 minutes until it’s soft and fragrant.
  2. Add the sliced carrots and cook for another 2-3 minutes, allowing them to soften slightly.
  3. Add the minced garlic, ginger, cumin, turmeric, black pepper, and cayenne. Stir well and cook for an additional 2 minutes.
  4. Sprinkle in sea salt and pour in the canned tomatoes. Mix thoroughly.
  5. Add the vegetable broth and bring the soup to a rolling boil.
  6. Once boiling, add the red lentils. Reduce heat to medium-low, cover, and simmer for 20 to 25 minutes until the carrots are tender.
  7. Stir in the frozen spinach and turn off the heat. Let the hot soup wilt the spinach, then add lemon juice to taste.
  8. Serve over warm brown rice, and enjoy!

Notes

This soup can be stored in the fridge for 3-4 days or frozen for up to 3 months. If thickened too much, stir in a bit more broth to thin it out.