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Red Lentil & Spinach Soup

35 min

Main

Soup

One-bowl / one-pot

Freezer-friendly

10 ingredients or less

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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Ingredients

Lentil spinach soup

  • 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
  • vegetable bouillon cube, crumbled
  • 1
    roasted red bell pepper from a jar
  • 2 tsp (4 g)
    curry powder
  • 3 cups (720 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.

Let us know what you think

Watch it step-by-step!

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.

Show nutrition info  

More for the eyes

ingredients for the easy homemade stew with lentils, tomato, onion, lemon, and roasted red pepper a bowl of vegan stew for fall a vegan taking a spoonful of stew with lentils and spinach two bowls of vegetarian spinach red lentil soup served with lemon garnish and toast

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Cindy - Nov. 27, 2024, 9:16 p.m.

Wow! This soup is delicious and comforting! I did not blend it and used a can of crushed tomatoes instead of fresh, so amazing. Not only did it taste good, we felt stronger and well nourished after eating it. I will be making this a lot this winter. Thanks for another wonderful recipe!

PUL small logo PUL Team - Nov. 27, 2024, 10:53 p.m.

Aw love it when recipes bring nourishing feelings 🥰 so glad that the lentil soup recipe was a success, Cindy!


Rebe - Nov. 27, 2024, 3:36 a.m.

Amazing!


Hannah - Nov. 25, 2024, 1:55 p.m.

Made this today to get out of my well established student meal comfort zone, and it was so delicious. I used frozen spinach instead of fresh leaves, and my curry powder was quite spicy, and this was the perfect cozy meal for today. I could imagine that it would also taste great with a dollop of soy yogurt as a topping, so I'll try that next time. Thank you :)

PUL small logo PUL Team - Nov. 25, 2024, 4:27 p.m.

Hi Hannah, we're so glad you gave the lentil and spinach soup recipe a try and enjoyed it! It’s so easy to stick to the same go-to meals, especially as a busy student, so it’s awesome that you mixed it up. Thanks for taking the time to share your review! ☺️


Debbie - Nov. 21, 2024, 11:43 p.m.

Delicious! Used canned organic diced tomatoes instead of fresh so reduced amount of water. Did not blend, but left chunky instead. Served with PUL garlic herb naan - soooo good.


Timi - Nov. 19, 2024, 10:24 p.m.

I had no bouillon cube so this was left out, only had dried ginger on hand and used it very carefully. I blended ca. half of the soup and added some coconut milk for extra creaminess, and it turned out fantastic! Thank you for this recipe!


Miranda - Nov. 18, 2024, 4:12 a.m.

Delicious! I toasted some ciabatta bread with olive oil in the oven, cut it into bite size pieces, and garnished the soup as if they were soft croutons. It added a fun texture to every bite.

PUL small logo PUL Team - Nov. 18, 2024, 2:36 p.m.

Mmm sounds delicious, Miranda! So glad that the lentil soup recipe is being enjoyed 🙌


Lisa - Nov. 12, 2024, 10:10 a.m.

So simpel and so good! ☺️


palmchord - Nov. 7, 2024, 2:15 p.m.

I liked this soup very much. I added some leftover pumpkin and doubled the amount of spinach due to package size and it turnen out great. Thank you for this recipe!

PUL small logo PUL Team - Nov. 7, 2024, 9:06 p.m.

Yayy thanks for sharing your experience with the lentil soup recipe, Palmchord!


Rose Landroche - Nov. 3, 2024, 5:51 a.m.

I really enjoyed this soup! So simple and quick 😊


Juliana - Oct. 28, 2024, 3:56 p.m.

Hello! Planing to try this one tonight, but I cannot take bell peppers, they give me horrible indigestion. Can I just omit them or perhaps swap for something else?

PUL small logo PUL Team - Oct. 28, 2024, 5:27 p.m.

Hey Juliana! You can omit the roasted red bell pepper, or swap it for more tomatoes or a bit of roasted squash for extra depth. Just be sure to give the lentil and spinach soup a taste and adjust it as needed 🫶

Juliana - Oct. 29, 2024, 12:46 p.m.

Thank you! I simply omitted them and it still tasted amazing. Best lentil soup I’ve made! 😋

PUL small logo PUL Team - Oct. 29, 2024, 3:15 p.m.

Yay thanks for the update, Juliana! Such a big compliment as well 🤗


mathilde - Oct. 26, 2024, 7:37 p.m.

It smells so good and it’s so easy to make


Rocio - Oct. 24, 2024, 4:50 a.m.

Easy to make and delicious


Kathrin - Oct. 23, 2024, 3:39 p.m.

Love it, used kale instead of spinach, still tasted delicious.
Will let the husband unit serve it over noodles for toddler and him tonight because I feel sick today

PUL small logo PUL Team - Oct. 23, 2024, 5:04 p.m.

Thanks a bunch for sharing your experience with the recipe, Kathrin! Hope you feel better soon as well 💛


Catina Naegele - Oct. 23, 2024, 1:56 a.m.

Made this tonight did 4 servings (there are 3 of us) we had a lot left over:) I didn’t have any issues with the water, I added more spinach. I thought it was amazing and really loved the flavor. Has anyone ever tried using Kale? I thought it might be better for freezing???

PUL small logo PUL Team - Oct. 23, 2024, 4:53 p.m.

Hey Catina, so happy to hear that the red lentil soup recipe was enjoyed! We've heard a positive review from Kathrin who used kale 🙌


Lisa - Oct. 20, 2024, 4:26 p.m.

It's delicious. The only problem is that the recipe uses too little water. I used 2 cups, and it worked well. I would say even 2.5 cups would be good.

PUL small logo PUL Team - Oct. 20, 2024, 6:33 p.m.

Hi Lisa, thanks a bunch for taking the time to share your experience with the soup! We've heard a few reviews about the water being a bit low, so we've increased it 🙌


Michaela - Oct. 18, 2024, 1:34 p.m.

is it correct: 1 Cup water for 1 cup lentils??

it doesnt work for me. and your soup looks thin.

Michaela - Oct. 18, 2024, 1:38 p.m.

i just watch the video and there you use 2 cups of water for precooked letils, so it can't work here😅.

PUL small logo PUL Team - Oct. 18, 2024, 2:05 p.m.

Hey there, Michaela, thank you for catching this! We indeed made a mistake with the water amount, we just increased it to the correct amount. You can add more if needed or if you prefer a thinner soup 😊


Dominika - Oct. 16, 2024, 6:30 p.m.

Simple, fast and yummy✨


Georgiana Silvana Gligor - Oct. 14, 2024, 8:51 p.m.

I like the combo of lentils, tomatoes and roasted peppers. Super idea for dinner with pantry staples.


Beatrice Valentini - Oct. 11, 2024, 8:01 a.m.

One of my favorite meals of the meal prep meal


Stéphanie Le Jamtel - Oct. 7, 2024, 11:50 a.m.

Delicious & easy !


Amy Q - Oct. 7, 2024, 4:43 a.m.

Somehow both fresh and comforting. Loved the flavor; only slightly diminished by the fact that it was the same flavor profile as the rest of the meal prep week. Hard to do a whole week and not become repetitive. But I’ll definitely do the soup again, had my husband licking the bowl.


Carla Poot - Oct. 6, 2024, 2:48 p.m.

Delicious! Made it as part of the meal prep. I really like how versatile this lentil stew is. Keep the meal prep series coming. It’s great!
Coming back to the soup, it’s a perfect autumn soup 🍁

PUL small logo PUL Team - Oct. 6, 2024, 9:40 p.m.

Woohoo! We're smiling from ear to ear hearing this, Carla. We hope you continue to love the lentil and spinach soup recipe 🥰


Marguerite De Valois - Oct. 5, 2024, 6:18 p.m.

Super recette de soupe ! Consistante et agréable, on peut même la servir à des invités sans rougir en cas de repas informel avec la tranche de pain en accompagnement. Pas très salée on peut ajouter un peu de sauce de soja et de jus de citron vert


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!


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

Surprisingly flavorful for the minimal ingredients that go into this!


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

Delicious and perfect for a chilly day 🙂


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! 🤗


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 !!


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!


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 🙌


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!

Lily sky - Oct. 8, 2024, 9:50 p.m.

spooky Halloween pul pumpkin


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

Wow, so good!


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

Sooo good! Perfect for the fall weather :)