Red Lentil Soup

Red Lentil Soup - a thick and hearty ‘’spiced’’ creamy soup with an incredible combination of red lentils, turmeric, ginger, cumin, coconut milk, onions, and spinach. Gluten Free, Dairy free & Vegan.

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Ingredients

• Turmeric - one of the most powerful spices out there. I love to use fresh turmeric root for its beautiful color and its anti-inflammatory benefits. But be careful and definitely use gloves when handling the turmeric.
• Red lentils - creamy soft lentils full of healthy nutrients.
• Vegetable Broth - don’t skip this step as it adds so much extra taste to the dish. For the non-vegan option, the best is to choose chicken or beef broth. 
• Onion and garlic – not one dish is complete in my kitchen without those two secret ingredients. 
• Chili flakes - gosh the best part! I'd suggest starting little by little. You can always increase the amount later on ... For more ''heat'', feel free to add more than the recipe calls for. By the way, I also love to use fresh sliced jalapenos for individual portions (looks beautiful too, have you seen my Easy Vegan Chili yet?).

Instructions

• In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.

• Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.

• Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.

• Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.

• Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.

Do you soak red lentils for soup?

Red lentils are soft and perfect for soups because they dissolve and cook very quickly. All you need to do is to rinse them properly until water becomes translucent and your lentils are ready for cooking. 

How to store Red Lentil Soup

Red lentils soup will keep in the fridge for 3 to 5 days, or can be frozen for 3 months – just thaw then reheat using your chosen method.

If your soup is too thick, add a touch of water gradually when reheating.

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Recipe Card

Red Lentil Soup Recipe

Julia

Vegan Red Lentil Soup - a thick and hearty ‘’spiced’’ creamy soup with an incredible combination of red lentils, turmeric, ginger, cumin, coconut milk, onions, and spinach.

5 from 5 votes

Print SaveSaved! Pin

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Soup

Cuisine Indian, Middle Eastern

Servings 5 portions

Calories 337 kcal

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INGREDIENTS

  

1x2x3x

• ▢ ¾ cup uncooked red lentils, rinsed and drained
• ▢ 2 tablespoon vegetable oil
• ▢ 1 large onion, diced
• ▢ 2-3 cloves garlic (I used 2 large), minced
• ▢ 1 ½ teaspoon turmeric, fresh
• ▢ 1 ½ teaspoon ground cumin
• ▢ ½ teaspoon cinnamon
• ▢ ¼ teaspoon ground cardamom
• ▢ 1 can diced tomatoes, (14 oz can)
• ▢ 1 can full-fat coconut milk, (14 oz can)
• ▢ 3 ½ cups vegetable broth, low-sodium
• ▢ 1 ½ teaspoon fresh lime juice, or lemon juice
• ▢ Salt and pepper , to taste
• ▢ Red pepper flakes or cayenne pepper, to taste (for a kick of heat!)
• ▢ 4 cups spinach, fresh or frozen

INSTRUCTIONS

 

• In a large pot, add the oil, onion, and garlic. Add a pinch of salt, stir, and sauté over medium heat for 4 to 5 minutes until the onion softens.
• Stir in the turmeric, cumin, cinnamon, and cardamom until combined. Continue cooking for about 1 minute, until fragrant.
• Add the diced tomatoes (with juices), entire can of coconut milk, red lentils, broth, salt, and plenty of pepper. Add red pepper flakes or cayenne, if desired, to taste. Stir to combine. Increase heat to high and bring to a low boil.
• Once it boils, reduce the heat to medium-high, and simmer, uncovered, for about 18 to 22 minutes, until the lentils are fluffy and tender.
• Turn off the heat and stir in the spinach until wilted. Add the lime juice to taste. Taste and add more salt and pepper, if desired. Ladle into bowls and serve with toasted bread and lime wedges.

NOTES

• Spinach loses its color rather quickly so if you prepping this soup in advance don't add the spinach leaves until you are ready to reheat and serve 😉 You don't need to cook spinach, as soon as it reduces in size (30 seconds) the soup is ready!
• The time mentioned in the instructions to cook the lentils is recommended but not set in stone and you can always adjust the timing depending on how soft you like to have your lentils in soup. It all comes down to personal preference in the end!
• Instead of red lentils you can also use brown lentils but the cooking time would be longer, around 25 minutes or until soft. Rice is another substitute.
• Always rinse your lentils before cooking to remove debris.
• You can store the soup for 1-2 days at its best, but no longer as it will not taste the best as on day one and lentils become very mushy.

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NUTRITION

Calories: 337kcalCarbohydrates: 28gProtein: 10gFat: 22gSaturated Fat: 16gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 699mgPotassium: 773mgFiber: 10gSugar: 5gVitamin A: 2717IUVitamin C: 19mgCalcium: 93mgIron: 7mg

Tried this recipe?@theyummy_bowl and tag #theyummy_bowl! Thank you!

This soup is adapted from Oh She Glows.

Note: Nutrition information is estimated and varies based on the products used.

Full Nutrition Disclaimer can be found here.