A Pot Full of Sunshine
This soup is like a hug from the inside. It’s my favorite easy red lentil soup for a busy night. The carrots make it sweet. The spices make it warm. Doesn’t that smell amazing while it cooks?
I call it my sunshine soup. The turmeric turns it a happy, golden color. It always cheers me up on a gray day. This is a quick vegan soup that truly feeds your mood.
Why This Soup Matters
Good food should make you feel good, too. This healthy vegetarian soup is packed with things your body loves. The lentils give you long-lasting energy. The spinach is full of goodness.
That’s why this matters. Simple, whole foods are the best kind of fuel. You won’t feel sleepy after this meal. You’ll feel ready for anything. It’s a gluten free soup that everyone can enjoy.
A Little Story for You
My grandson used to pick the spinach out of everything. I started adding it to this carrot lentil soup at the very end. He never even noticed! I still laugh at that.
Now he asks for my spinach lentil soup. The trick is letting the hot soup wilt the spinach. It blends right in. Do you have a veggie you try to hide in meals?
Your New Weeknight Friend
We all need a 30 minute soup recipe. This one is it. You just chop, sauté, and simmer. In half an hour, you have a full pot of comfort. It’s the perfect weeknight soup recipe.
*Fun fact*: Red lentils cook much faster than other types. That’s the secret to this speedy pot! This vegan red lentil soup is also a freezer friendly soup. I always make a double batch.
Making It Your Own
The best part of cooking is playing. Love a little kick? Add more cayenne. Want it creamier? Let the lentils cook a bit longer. This is your soup now.
I love it over brown rice. It makes the meal extra filling. What is your favorite thing to serve with soup? Crusty bread? A simple salad? Tell me your perfect soup pairings.
Ingredients:
| Ingredient | Amount | Notes |
|---|---|---|
| Olive oil | 1 teaspoon | |
| Red onion | 1 medium | Chopped |
| Carrots | 5-6 medium (about 3 cups) | Cut into 1 cm (¾ inch) slices |
| Garlic | 3 cloves | Minced |
| Fresh ginger | 3 cm (1 ⅕ inch) piece | Minced |
| Cumin | ½ teaspoon | |
| Turmeric | ½ teaspoon | |
| Fresh ground pepper | ½ teaspoon | |
| Cayenne pepper | ¼ teaspoon | To taste |
| Sea salt | 1 teaspoon | To taste |
| Canned diced tomatoes | 400 grams (13.5 oz.) | |
| Vegetable broth | 1.5 litres (6 cups) | |
| Red lentils | 150 grams (1 cup) | |
| Frozen spinach | 150 grams (1 cup) | |
| Lemon juice | Juice of ½ a lemon | |
| Brown rice | To serve |
Instructions
Step 1: Warm your oil in a big pot. Add your chopped onion. Let it sizzle until it smells sweet. This starts our easy red lentil soup. I love this part. Doesn’t that smell amazing?
Step 2: Toss in your carrot slices. They add such happy color. Stir in the garlic, ginger, and all your spices. (Toasting the spices makes them extra cozy). Now, add the tomatoes and all that lovely vegetable broth. Your kitchen will feel so warm.
Step 3: Bring your quick vegan soup to a happy boil. Stir in the red lentils. Let it all simmer for about 20 minutes. You want those carrots to be tender. This healthy vegetarian soup is almost ready. What’s your favorite cozy smell? Share below!
Step 4: Turn off the heat. Stir in the frozen spinach. The hot soup will thaw it perfectly. Squeeze that fresh lemon juice right in. It makes the flavors sing! Taste your carrot lentil soup. Add a pinch more salt if it needs it.
Step 5: Ladle your spinach lentil soup into bowls. I like to serve it over brown rice. This gluten free soup is so filling. (It’s a fantastic freezer friendly soup for busy nights). Let leftovers cool before storing. This vegan red lentil soup is a hug in a bowl.
Creative Twists
Swap spinach for kale for a different green. Add a spoonful of coconut milk for creamy richness. Top with crunchy pumpkin seeds for a fun texture. Which one would you try first? Comment below!Serving & Pairing Ideas
This weeknight soup recipe is a full meal. Serve it with a thick slice of crusty bread for dipping. A simple side salad with a tangy dressing is lovely too. For garnish, try a sprinkle of fresh herbs. It makes your 30 minute soup look fancy. Which would you choose tonight?
Keeping Your Soup Cozy for Later
Let’s talk about storing this lovely soup. It keeps well in the fridge for about four days. Just let it cool first. For the freezer, use airtight containers. Leave some space at the top. The soup will expand as it freezes.
I remember my first big batch. I filled a jar too full. The lid popped right off in the freezer. What a mess! Now I always leave that inch of room. Reheating is simple. Thaw it overnight in the fridge. Warm it gently on the stove.
Batch cooking this easy red lentil soup matters. It gives you a healthy meal on a busy night. You save time and money. It’s a gift to your future, tired self. Have you ever tried storing it this way? Share below!
Little Fixes for Common Soup Troubles
Sometimes soup needs a little help. Is yours too thick? Just add a splash of broth or water. Is it too thin? Let it simmer a bit longer uncovered. This will help it reduce.
Taste is another area. If the flavor feels flat, add a pinch more salt. A squeeze of lemon juice can also brighten everything up. I once forgot the lemon. The soup was good, but it missed that happy zing.
Getting these fixes right matters. It builds your cooking confidence. You learn to trust your own taste. It also makes the flavors in your healthy vegetarian soup truly sing. Which of these problems have you run into before?
Your Quick Questions, Answered
Is spinach carrot lentil soup healthy?
Yes, it is very healthy. This vegan red lentil soup is packed with good things. Lentils and spinach give you protein and iron. Carrots are full of vitamin A. The spices, like turmeric, are great for you too. It is a gluten free soup that fills you up. It’s a wholesome choice for any day.
Can I freeze spinach carrot lentil soup?
Absolutely. This is a perfect freezer friendly soup. Let it cool completely first. Then pour it into airtight containers. Remember to leave space at the top. It will keep well for about three months. This makes it a fantastic quick vegan soup to have ready for a busy weeknight.
What spices go well in spinach carrot lentil soup?
The recipe uses cumin, turmeric, pepper, and cayenne. They create a warm, cozy flavor. Cumin and turmeric are classic in a carrot lentil soup. You could also try a pinch of coriander or smoked paprika. *Fun fact: turmeric gives the soup its sunny yellow color!* Start with the recipe, then adjust to your taste.
How do you make creamy spinach carrot lentil soup?
Red lentils naturally break down and thicken the soup. For extra creaminess, blend half of it. Use an immersion blender right in the pot. Or carefully blend some in a countertop blender. Stir the creamy part back into the chunky soup. This creates a rich texture without any dairy.
What can I substitute for lentils in this soup?
You can use yellow split peas. They cook in about the same time. For a different twist, try canned chickpeas. Add them at the end just to warm through. Remember, red lentils make this a 30 minute soup. Other dried beans will need much longer to cook until tender.
Is spinach carrot lentil soup good for weight loss?
It can be a helpful part of a plan. This spinach lentil soup is high in fiber and protein. These help you feel full and satisfied. It is also low in fat. Just watch your portion of rice served with it. A bowl makes a very nourishing, low-calorie meal. Which tip will you try first?
Wrapping Up a Bowl of Goodness
I hope you love this weeknight soup recipe as much as I do. It’s like a warm hug in a bowl. Making it fills my kitchen with the best smells. It reminds me of taking care of my own family.
I would love to hear about your soup-making adventure. Did your family enjoy it? Did you add your own special touch? Your stories make my day. Have you tried this recipe? Please tell me all about it in the comments below.
Happy cooking!
—Elena Rutherford
Spinach Carrot Lentil Soup
Description
A hearty and nutritious soup packed with vegetables, red lentils, and warm spices, perfect for a comforting meal.
Ingredients
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.
- 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.
- 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.
Notes
- *Fresh spinach can be used in place of frozen. Simply stir in a few large handfuls until wilted.