Red Lentil Soup with Spinach & Carrot
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 superfood for beautiful hair, skin and nails.
SUPERFOOD SOUP
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.
WHY SHOULD YOU 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.
HEALTH BENEFITS OF EATING 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
HOW TO MAKE SOUP 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.
RED LENTIL SOUP WITH SPINACH
Spinach is an easy leafy green to stir into your soup at the end of cooking. It wilts easily.
Substitute spinach for other leafy greens such as chard, collards, kale, or beet greens. These hearty greens will take more time to wilt. Simmer in the soup for 5 minutes till soft.
CHEF TIP
You can substitute red lentils for brown or green.
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 meals.
It is a great soup to pull out of the freezer when you’ve returned home from traveling.
This dish is great for a potluck gathering or any night you need a healthy and heart soup.
IF YOU LIKE THIS RECIPE, TRY THE FOLLOWING
- Black Lentil & Pomegranate Salad
- Green Curry Lentils with Kale & Coconut Milk
- Sunshine Infused Coconut Ginger Chickpea Curry
- Roasted Carrot Hummus Recipe with Spanish Spices
Red Lentil, Carrot & Spinach Soup
- 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.
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.
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Thank you , I really enjoyed your recipe
Cheers.