This Nourishing Red Lentil Soup is my go-to cold weather comfort food. It’s ridiculously simple – one pot, pantry staples, 30 minutes – but tastes like it simmered all day. Cumin and smoked paprika create a warm smoky broth, while a squeeze of lemon brightens every spoonful. Pure comfort, zero stress. Exactly what a chilly evening calls for.
Why You’re Going to Love this Soup
Protein & Fiber – One serving of this red lentil soup provides over 15 grams of protein and a whopping 11 grams of fiber. Wowza!
Gut-Healthy – Lentils contain resistant starch, which feed the good, health-promoting bacteria in your gut.
Nourishing – Lentils provide an abundance of beneficial plant compounds known as phytochemicals, which can hinder the development of a multitude of diseases.
“Souper” simple to make! – (Sorry, I couldn’t resist!). It really is. Like, super simple! Boasting a prep time of 10 minutes with a cooking time under twenty, you’ll have a cozy, nourishing meal on the table in no time.
Pantry Friendly & Adaptable – Made with ingredients you likely have in your pantry and spice rack.
Ingredients You’ll Need
See the recipe card below for the full list of ingredients with measurements.
Onions and garlic – these aromatics add depth of flavor to your soup.
Red lentils – and only red lentils! Do not use brown, green, or black lentils. They will not work in this soup. Red lentils will break down during the cooking process and create a smooth, creamy texture.
Sweet Potato – adds an ever so slight sweet flavor. The sweet potatoes also become creamy as they cook, enhancing the soup’s texture.
Spinach – use fresh, not frozen. The spinach adds nutrients (hello iron!), color, and texture to the soup.
Lemon juice – again, use fresh lemon juice, not bottled. Lemon brightens the flavor and complements the seasonings.
Seasonings – cumin, turmeric, coriander, black pepper, and smoked paprika create a mouthwatering sweet-spicy-smoky flavor.
Salt – a flavor popper!
Extra-Virgin Olive Oil – for flavor and texture. Replace with vegetable broth or water if oil-free.
How to Make Nourishing Red Lentil Soup
Follow these 3 simple steps for an effortless, healthy meal.
1). Chop: Dice the onion and mince the garlic. Chop the sweet potato into 1” chunks. Roughly chop the spinach.
2). Saute : Heat the olive oil in a large soup pot over medium heat. Add the diced onion and saute, stirring often, for about 3 minutes until the onion is translucent. Add the minced garlic and continue to saute for about 2 -3 minutes.
When the garlic is fragrant, add the sweet potato to the onion and garlic and stir briefly to combine. Add the cumin, turmeric, coriander, and smoked paprika to the pot and stir until the spices have coated all the vegetables.
3). Simmer: Add the rinsed lentils, water, salt, and a pinch of black pepper to the pot. If the lentils are clumped together use a spoon to separate them. Bring the soup to a boil, then reduce the heat to medium-low. Allow the soup to simmer, partially covered, for 15 minutes or until the sweet potatoes are fork-tender and the lentils are soft. Add the chopped spinach and cook for a few more minutes until the spinach begins to wilt.
Remove the pot from the heat and stir in the fresh lemon juice. Taste the soup and adjust the seasonings to your personal preferences. Intensify the warmth with a bit more cumin and smoked paprika or boost the flavor with more lemon juice and a pinch or two of salt.
Variations
Out of an ingredient? Try the following pantry-friendly variations.
Sub two large carrots (about 1 1/2 cups diced or thinly sliced) for the sweet potato.
Use whatever greens you have on hand. Kale, swiss chard, thinly sliced savoy cabbage or beet greens can be used in place of the spinach.
If your spice cupboard is a bit bare, the combination of just onion, garlic, cumin and salt creates a really GOOD soup. The turmeric, coriander, & smoked paprika take it next-level, but can be omitted.
Frequently Asked Questions
Can I puree this soup? Yes! For best results, reduce water to 4 cups and puree before adding the chopped spinach. An immersion blender works great here, but a countertop blender will do the trick. If the soup is too thick add the extra cup of water and blend again. Add the spinach and adjust the seasonings as desired.
How long will this soup keep? This lentil Soup will keep for up to 4 days in the refrigerator, and up to 3 months in the freezer. Omit the spinach or other greens if you are making a batch for the freezer. You can add them in when you reheat the soup.
What should I serve with red lentil soup? Try any of these ideas:
Crusty bread
Hummus with fresh vegetables and pita wedges
Greek Salad, Tabbouleh or Fattoush
Oven Roasted Potato Wedges
Nourishing Red Lentil Soup
This Nourishing Red Lentil Soup is my go-to cold weather comfort food. It’s ridiculously simple – one pot, pantry staples, 30 minutes – but tastes like it simmered all day. Cumin and smoked paprika create a warm smoky broth, while a squeeze of lemon brightens every spoonful. Pure comfort, zero stress. Exactly what a chilly evening calls for.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Soup
- Method: Stove top
- Cuisine: Mediterranean
- Diet: Vegan
Ingredients
2 tsp olive oil
2 cups yellow onion, diced
5 cloves garlic, minced
2 tsp ground cumin
1 tsp ground turmeric
1 tsp coriander
1/2 tsp smoked paprika
1 tsp salt
black pepper to taste
2 cups sweet potato, cut into 1 inch chunks
1 cup red lentils, uncooked and rinsed
5 cups water
2 cups fresh spinach, chopped
2 TB fresh lemon juice
Instructions
- Heat the olive oil in a large soup pot over medium heat. Add the onion and cook, stirring often, for 3 minutes until the onion has softened and is becoming translucent. Add the garlic and continue sauteing until fragrant, about 2 minutes.
- To the onion and garlic add the sweet potato, cumin, turmeric, coriander and smoked paprika. Stir constantly until the spices have coated the veggies and are fragrant.
- Add the lentils, water and salt to the pot and season generously with black pepper. Increase the heat to high and bring the mixture to a boil, then reduce the heat to bring the soup to a simmer. Partially cover the pot with the lid and allow the soup to simmer for about 15 minutes, until the sweet potatoes are just fork tender.
- Add the chopped spinach to the pot and cook about 2 – 3 minutes more, until the spinach begins to wilt. Remove the pot from the heat and stir in the fresh lemon juice. Taste and adjust seasonings, adding more salt, pepper and lemon juice as desired.
- Ladle into bowls and enjoy hot. This soup will keep for 4 days in the refrigerator or up to 3 months in the freezer.
Nutrition
- Serving Size: 1 of 4 servings
- Calories: 352
- Fat: 4.3
- Carbohydrates: 65.8
- Fiber: 11.4
- Protein: 15.6
- Cholesterol: 0
