Red Lentil Tomato and Spinach Soup

Warm up with a comforting bowl of Red Lentil Tomato and Spinach Soup, a wholesome, one-pot recipe that’s as nourishing as it is flavorful. This vegan and gluten-free soup combines protein-packed red lentils, vibrant baby spinach, and tangy diced tomatoes, all simmered to perfection in a spiced broth infused with cumin, coriander, and smoky paprika. A splash of fresh lemon juice adds a bright, citrusy finish, while the optional garnish of parsley elevates its fresh, herbaceous notes. Ready in just 40 minutes, this hearty soup is perfect for meal prep or a cozy weeknight dinner. Serve it alongside crusty bread or enjoy it as a standalone meal—it's comforting, nutritious, and irresistibly delicious!

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon smoked paprika
• 1 cup red lentils, rinsed and drained
• 400 grams diced tomatoes (canned, with juices)
• 4 cups vegetable broth
• 4 cups baby spinach
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 5-7 minutes, or until soft and translucent.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, and smoked paprika. Cook for 1 minute until fragrant.

Step 4

Add the rinsed red lentils, canned diced tomatoes, and vegetable broth to the pot. Stir well to combine.

Step 5

Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 minutes, stirring occasionally, until the lentils are tender.

Step 6

Use an immersion blender to partially blend the soup directly in the pot, leaving it slightly chunky. Alternatively, blend half the soup in a countertop blender and return it to the pot.

Step 7

Stir in the baby spinach and cook for 2-3 minutes, or until the spinach is wilted.

Step 8

Add the lemon juice, salt, and black pepper. Taste and adjust seasoning if necessary.

Step 9

Serve the soup hot, garnished with freshly chopped parsley, if desired.

Nutrition Facts

Serving size	(1838.2g)

Amount per serving	% Daily Value*
Calories	1035.7

Total Fat 39.0g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 5436.4mg	0%
Total Carbohydrate 139.4g	0%
Dietary Fiber 38.9g	0%
Total Sugars 35.9g
Protein 44.5g	0%

Vitamin D 0IU	0%
Calcium 447.5mg	0%
Iron 20.5mg	0%
Potassium 3583.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.3%

Protein: 16.4%

Carbs: 51.3%