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Red Lentil and Spinach Soup (gluten-free, soy-free, nut-free) – Recipe Website
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Red Lentil and Spinach Soup (gluten-free, soy-free, nut-free)

by admin
written by admin


A cozy, creamy bowl of red lentil and spinach soup is a comforting and easy meal that has an amazing flavor! It’s a one-pot meal that’s ready in just over half an hour. Gluten-free soy-free nut-free

spoon taking a bite of spinach lentil soup

This is a warming and delicious soup with easy, everyday ingredients. It comes together in one pan really quickly, and it has just a few ingredients. It uses paprika, balsamic, and black pepper to get some flavor, along with aromatics, like garlic, onion, and ginger. So, even if you don’t have an extensive pantry of spices, you can make this delicious soup!

This Lentil spinach soup is super versatile. You can adjust the texture to your preference, making it creamier or leaving it with more lentil texture. Whether you prefer a blended creamy soup or a more textured version, it will be delicious either way!

red lentil spinach soup in the pot with a ladlered lentil spinach soup in the pot with a ladle

You can also use different lentils in this soup, as well. If you don’t have split red lentils, you can use whole lentils. The cooking time will change — you’ll need at least 20 minutes more to cook those lentils — but it will still turn out amazing.

This soup is a delicious meal topped with cilantro or herbs, green onion, and a little sambal oelek or hot sauce if you want more heat. I also love topping it with my crispy lentils or smoky tofu crumbles for even more flavor, texture, and extra protein!

bowls of lentil spinach soup on a dark tablebowls of lentil spinach soup on a dark table

Why You’ll Love Lentil and Spinach Soup

  • simple, 1-pot meal packed with lentils, veggies, and FLAVOR
  • versatile – use different lentils, more veggies, and different toppings to make it your own!
  • creaminess is adjustable to preference
  • naturally gluten-free, soy-free, and nut-free
close-up of a spoon scooping a bite of lentil and spinach soupclose-up of a spoon scooping a bite of lentil and spinach soup

For the Soup

  • 2 teaspoons oil, or use 2 tablespoons stock for sautéing
  • 1 cup chopped red or white onion
  • 3 cloves garlic, minced
  • 1/2 inch ginger, minced
  • 1/2 teaspoon salt, divided
  • 1/2 cup chopped carrots, or more, if you like
  • 1/4 cup chopped celery, or more, if you like
  • 1 teaspoon paprika
  • 1 teaspoon balsamic vinegar
  • ¼ teaspoon black pepper
  • 1/2 cup chopped tomatoes
  • 1/2 cup split red lentils, washed and drained
  • 3 cups water or stock, or use bouillon mixed into water
  • 2 ounces fresh or frozen spinach
  • lemon juice, to taste
  • 3 tablespoons non-dairy yogurt, or non-dairy cream, optional

Prevent your screen from going dark

  • Wash and drain the lentils if you haven’t yet. Chop up the veggies. Chop them any way if you plan to purée the soup( uneven chunks will work fine as they are going to get puréed), chop them evenly and small , if the soup won’t be puréed

  • Heat a saucepan or deep skillet over medium heat and add the oil. Once the oil is hot, add the onion and a good pinch of salt. Cook for about 3 minutes, until the onion starts to turn translucent. Mix the ginger and garlic, and cook for about a minute.

  • Add the carrots and celery along with another pinch of salt. You can add more vegetables at this point, as well, if you like. Mix well, cover with a lid, and cook for about 2 minutes. (Cooking the carrots and celery first ensures they soften properly, especially if they are chopped into larger pieces. If using whole lentils instead of split red lentils, you can skip this step and add them when you add the lentils, since those have a longer cooking time.)

  • Open the lid, and add the paprika, balsamic vinegar, and black pepper. Mix well, then add the tomatoes, water, washed lentils, and remaining salt. Mix well, then cover and cook for about 10 minutes. Open the lid, stir well, and continue cooking for another 3 to 4 minutes. Check if the lentils are done to your preference. If they need more time, continue cooking until they are tender.

  • If the soup has thickened too much, adjust the consistency by adding more water or stock. You can now either puree some or all of the soup, or mash some of the lentils with a spatula, so the soup becomes creamy but still has a little bit of texture. If pureeing, switch off the heat, let the soup cool slightly, then blend in batches before putting it back into the pan. Or use an immersion blender to blend.

  • Now, fold in the spinach and some lemon juice, and adjust the consistency again, if needed, with more stock. If you want the soup creamier, stir in the optional non-dairy yogurt. Cover  and let the spinach cook for another 1 to 2 minutes. Taste and adjust the salt, spice, or herbs as needed. Serve the soup in bowls and top with pepper flakes, cilantro or green onion, and sambal oelek or hot sauce. You can also top it with crispy lentils, smoky tofu crumbles, croutons, or toasted bread.
This soup is gluten-free, nut-free (if using nut-free yogurt), and soy-free (if using soy-free yogurt). 
I love sambal oelek with this spinach lentil soup, because the creamy soup pairs so well with the tang and heat of the sambal oelek. You can use another Asian chili sauce of choice or some hot sauce.
Storage: refrigerate this soup for upto 4 days. Freeze for months. Reheat in a saucepan or microwave. Soup might thicken in the fridge so add more stock if needed during reheating 

Calories: 190kcal, Carbohydrates: 30g, Protein: 10g, Fat: 4g, Saturated Fat: 0.3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Sodium: 443mg, Potassium: 615mg, Fiber: 12g, Sugar: 6g, Vitamin A: 6367IU, Vitamin C: 14mg, Calcium: 102mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.