November 12, 2019 DinnerLeave a Comment

Red Lentil, Carrot & Spinach Soup

Name: Red Lentil, Carrot & Spinach Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Healthy
Ingredients: 2 Tbsp extra-virgin olive oil; ½ red onion; 6 carrots, half-mooned (about 3 cups chopped); 3 garlic cloves, minced; 1-inch fresh ginger, minced; ½ tsp cumin; ½ tsp turmeric; ½ tsp black pepper; ¼ tsp cayenne pepper; ½ tsp sea salt; 1 bay leaf; 1 can diced, crushed tomatoes; 6 cups chicken bone broth or vegetable broth; 1 cup red lentils, rinsed; 2 cups fresh spinach, packed; Juice of ½ a lemon

Print Recipe

The Beauty Soup

Lentils are full of vitamin B and are a great source of protein and iron. They are a great source of all the nutrients that support healthy skin, hair and nails. Consider the little lentil your plant-based beauty super food.

I started making this soup for my vegetarian clients who had a plethora of red lentils we were trying to use up. I make a batch of lentils or beans for them every week to round out their balanced plant-based diet.

This dish is great for meal prep and can be enjoyed with a grain, additional leaf greens or a side salad to round out the meal.

Red Lentil, Carrot & Spinach Soup - Chef Whitney Aronoff | Starseed Kitchen

WHY YOU SHOULD EAT MORE LENTILS

Lentils are super easy to cook. With numerous varieties and colors, you are sure to find one that suits your preference.

These nutrient packed little seeds are a part of the legume family. They contain loads of gut-friendly fiber and are a great complex-carbohydrate.

MEDICINAL BENEFITS OF LENTILS

A great source of vegetarian protein
Benefits the heart and circulatory system
Rich in beneficial iron and folate
Great source of B vitamins, including B7 (biotin) which supports healthy hair, skin and nails
Lentils contain loads of gut-friendly fiber, about 15 grams per cup

MAKE IT A COMPLETE MEAL

I like to serve this soup with a grain to make it heartier and satisfying. I’ll pair it with millet, white quinoa, brown rice or spelt.

IF YOU LIKE LENTILS TRY THESE RECIPES

Braised Fennel & Red Lentil & Carrot Soup - Chef Whitney Aronoff | Starseed Kitchen

CHEF TIP

This recipe makes about 2 ½ 32-ounce Ball jars. It works as 4 large entrée servings. I like to freeze one of the 32-ounce jars to pull out when it’s a week I haven’t planned my meal well.

This dish is great for a potluck gathering or any night you need a healthy and heart soup.

Substitute spinach for other leafy greens such as chard, collards, kale, or beet greens.

If you make this recipe, please let me know. Bookmark this recipe and leave a comment below or take a photo and tag me on Instagram with #starseedkitchen.

Red Lentil, Carrot & Spinach Soup

Author: Chef Whitney Aronoff
Prep Time: 10
Cook Time: 20
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Soup
Method: Stove Top
Cuisine: Healthy

Description

Lentils are full of vitamin B and are a great source of protein and iron. They are a great source of all the nutrients that support healthy skin, hair and nails.

Consider the little lentil your plant-based beauty super food.

Scale

Ingredients

2 Tbsp extra-virgin olive oil
½ red onion
6 carrots, half-mooned (about 3 cups chopped)
3 garlic cloves, minced
1-inch fresh ginger, minced
½ tsp cumin
½ tsp turmeric
½ tsp black pepper
¼ tsp cayenne pepper
½ tsp sea salt
1 bay leaf
1 can diced, crushed tomatoes
6 cups chicken bone broth or vegetable broth
1 cup red lentils, rinsed
2 cups fresh spinach, packed
Juice of ½ a lemon

Instructions

In a large soup pot, heat oil over medium heat. Add the onion and stir till softened, about 5 minutes. Add in the carrots, and cook for another 2 minutes. Then add the garlic, ginger and spices, stirring to activate and coast all the vegetables.
Add the crushed tomatoes and broth. Bring to a boil. Add the lentils, stir to break up any clumps, and reduce the heat to a simmer. Cook for 20 minutes, or until the carrots have softened.
Stir in the spinach, a pinch of lemon juice to taste, and additional sea salt and black pepper to taste.

Notes

Substitute spinach for other leafy greens such as chard, collards, kale, or beet greens.

Keywords: red lentil soup, carrot soup, fall soup, winter soup, lentil soup, hearty soup, lentil and spinach soup, lentil and carrot soup

Thank you for reading. Follow me on Instagram, Facebook, and Pinterest for more Starseed Kitchen inspiration.

ABOUT THE AUTHOR

Hi, I’m Whitney Aronoff, a Holistic Chef based in Laguna Beach, California. I graduated from Southern Methodist University with a degree in Communications, and went on to the health supportive culinary school, The Natural Gourmet Institute, in New York City. I work as a personal chef and teach cooking classes, with a focus on healthy, whole foods cooking.

My goal is to help people feel their best by sharing the delicious, healthy recipes I prepare weekly for my clients. I want you to have the energy to live your best life and fulfil your dreams. As we become more conscious and make more quality food choices, our body, mind, soul and the planet benefits.