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Carrot, Red Lentil & Spinach Soup

A comforting and nourishing soup made with carrots, red lentils, and spinach, perfect for chilly days.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: Comfort Food, International
Calories: 210
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 1 teaspoon olive oil Choose a high-quality extra virgin olive oil for a flavorful base.
  • 1 medium red onion, chopped Sweeter than yellow onions, adds flavor and color.
  • 5 to 6 medium carrots, cut into 1 cm slices Fresh, organic carrots are preferable.
  • 3 cloves garlic, minced
  • 3 cm fresh ginger, minced
Spices
  • 1/2 teaspoon cumin Freshly ground spices can enhance flavor.
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon fresh ground pepper
  • 1/4 teaspoon cayenne pepper Adjust to taste.
  • 1 teaspoon sea salt Adjust to taste.
Main Ingredients
  • 400 grams canned diced tomatoes Use high-quality canned tomatoes for better flavor.
  • 1.5 litres vegetable broth Homemade broth elevates the flavor.
  • 150 grams red lentils Cook faster than green lentils.
  • 150 grams frozen spinach Thaw in the hot soup for flavor infusion.
  • 1/2 Juice of a lemon Brightens the flavor profile.
  • Brown rice to serve

Method
 

Preparation
  1. In a large pot, heat the olive oil over medium heat until it shimmers slightly.
  2. Add the chopped onion and sauté for about six minutes, or until soft and fragrant.
  3. Stir in the sliced carrots and cook for another couple of minutes.
  4. Add the minced garlic, ginger, and spices. Stir to coat the vegetables evenly, cooking for about two more minutes.
  5. Add the salt and diced tomatoes and let cook for one minute.
  6. Pour in the vegetable broth, cover the pot, and bring to a rolling boil.
Cooking
  1. Add red lentils once boiling, then reduce to medium-low heat and simmer for 20 to 25 minutes until carrots are tender.
  2. Stir in frozen spinach, cover, and let stand off the heat to thaw.
  3. Add the lemon juice, taste, and adjust seasoning with salt if necessary.
  4. Serve over brown rice and store leftovers appropriately.

Notes

This soup freezes wonderfully for up to three months. Consider adding other vegetables or protein based on your preference.