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Red Lentil & Spinach Soup

35 min

Main

Soup

10 ingredients or less

One-bowl / one-pot

Freezer-friendly
Creating this delectable soup demands just a handful of ingredients. It's a breeze to assemble, and once blended, the soup boasts a velvety consistency bursting with flavors. Its vibrant hue is complemented by a subtle zest from the ginger. When accompanied by a slice of bread, it forms an ideal dinner option for a busy weekday.

Servings

Total

35 min

Prep

10 min

Cook

25 min

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sesame

Ingredients

  • ½ Tbsp (7 mL)
    vegetable oil
  • 1
    large onion, chopped
  • ½ Tbsp (3 g)
    freshly grated ginger
  • 2
    medium tomatoes, chopped
  • 1 cup (204 g)
    dry red lentils, rinsed
  • 1½
    vegetable bouillon cube, crumbled
  • 1
    roasted red bell pepper from a jar
  • 2 tsp (4 g)
    curry powder
  • 1 cup (240 mL)
    water
  • 2 cups (60 g)
    fresh baby spinach
  • 2
    slices whole wheat bread, toasted
  • ½
    lemon, juiced

Optional garnish

  • chili flakes

Directions

  1. Add the oil to a large pot on medium-high heat. When hot, add the onions and cook for 4 - 5 minutes, until golden.
  2. Add the ginger and cook for 1 more minute.
  3. Add the tomatoes, lentils, bouillon, bell pepper, curry powder, and water. Simmer, covered with a lid, for 15 - 18 minutes, or until the lentils are cooked.
  4. Blend with an immersion blender*. Some texture can remain.
  5. Stir in the spinach and cook until wilted, and add more water if a thinner soup is desired.
  6. Season with salt and pepper to taste, and serve with some bread and a squeeze of lemon juice for some freshness. Enjoy!

Notes

  • * Alternatively, transfer to a standing blender, or choose to leave textured and un-blended, in which case chop the roasted bell pepper before adding it to the pot.

Storage

  • Store in an airtight container in the fridge for up to 3 days.
  • Freeze for up to 1 month.
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Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 16%

• slice whole wheat bread

Proteins 27%

• dry red lentils

Fruits & Veggies 57%

• large onion

• freshly grated ginger

• medium tomato

• roasted red bell pepper from a jar

• fresh baby spinach

• lemon

Calcium
No significant sources of calcium
Fat

• vegetable oil

Nutrition info

Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.

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Discussion & Rating

Rate this post

Elizabeth Leamon - Oct. 5, 2024, 12:07 a.m.

LOVE THIS RECIPE!!! I’m feeling a bit sick, so this soups was perfect with all the spices and ginger. I did add garlic because I love garlic!

Reply
Patty - Oct. 4, 2024, 8:56 p.m.

Surprisingly flavorful for the minimal ingredients that go into this!

Reply
Athina - Oct. 4, 2024, 12:24 p.m.

Delicious and perfect for a chilly day 🙂

Reply
Jamie R - Oct. 3, 2024, 10:07 p.m.

My partner is allergic to lentils. Any suggestions for an alternative?

Jamie R - Oct. 3, 2024, 10:09 p.m.

Ideally an alt that could work across the whole meal prep collection 😊 thank you so much for any suggestions!

PUL small logo PUL Team - Oct. 4, 2024, 12:44 a.m.

Hey there, Jamie! You might consider using white beans, like cannellini beans, or chickpeas as alternatives. Just keep in mind that we can't guarantee the same results since we haven't tested it, and lentils and beans can vary in taste and texture. We hope one of these substitutes works well for you! Let us know if you give any alternatives a try! 🤗

Reply
Juud - Oct. 1, 2024, 4:50 p.m.

Delicious and easy!! Also saw it on the meal prep video. Would love to have more of that content (in the app), or week meals with for example max 6 ingredients that come together under 30 mins :). Just a suggestion ;)

PUL small logo PUL Team - Oct. 1, 2024, 10:48 p.m.

Woop woop - thanks for your kind words and the request, Juud 🙌 In case it helps in the meantime and you haven't seen yet, our 7-ingredient recipe collections or "10 ingredients or less" and "30 minutes or less" recipe filters might be helpful 🤗

Juud - Oct. 2, 2024, 8:59 a.m.

Thank you !!

Reply
Ann-Marie Kurylak - Sept. 28, 2024, 4:44 p.m.

I doubled the recipe for this soup so I would have extra for some lunches this week.
Have to admit, it tastes lovely and hearty, a real cool weather soup that is delicious.
Only thing I had to do was add an extra cup of water as the lentils were cooking because there was not enough liquids.
Highly recommended!

PUL small logo PUL Team - Sept. 28, 2024, 5:43 p.m.

Oh, Ann-Marie, you're the best 🥰 glad that the lentil soup recipe was enjoyed and hope you love your lunches this week!

Reply
Stefana - Sept. 27, 2024, 11:20 p.m.

Delicious soup - the roasted pepper adds a special flavor to the soup. I did try in the past the lentil soup with potatoes, but now this version with roasted bell pepper and tomato is our new favorite!

PUL small logo PUL Team - Sept. 28, 2024, 5:38 p.m.

Yayy so happy to hear this, Stefana! The roasted bell pepper and tomato really do help elevate the lentil soup recipe 🙌

Reply
Lily White - Sept. 27, 2024, 7:20 p.m.

I subbed cube for arrowroot/. added jasmine rice nice recipe quick

PUL small logo PUL Team - Sept. 28, 2024, 5:11 p.m.

Thanks for sharing your experience with the lentil and spinach soup, Lily!

Reply
Bert - Sept. 27, 2024, 1:36 p.m.

Wow, so good!

Reply
Marlies - Sept. 27, 2024, 12:29 p.m.

Sooo good! Perfect for the fall weather :)

Reply