Carrot, Red Lentil, & Spinach Soup
Serving Size: 10 people
Vegan red lentil soup with carrots and spinach in a tomato base.
Recipe by:
Cook Times
Cooking Tools Required
Cutting board, Measuring cups and spoons, Sharp Knives, Stock pot or >5 Qt pot, Top Stove, Wooden SpatulaIngredients
- 2 teaspoon extra virgin olive oil
- 1 red onion medium, chopped
- 6 carrot medium, cut into ¾ inch slices
- 5 clove garlic minced
- 1 tablespoon fresh ginger minced
- 1 teaspoon ground cumin
- 1 teaspoon freshly ground black pepper
- ¼ teaspoon cayenne pepper more or less to taste
- 1 1/2 teaspoon sea salt more or less to taste
- 30 ounce canned diced tomatoes
- 12 cup vegetable stock
- 10 ounce red lentils
- 10 ounce frozen spinach
- 1 lemon juiced
Instructions
- In a large pot, heat the oil over medium heat. Add the onion and saute for a couple of minutes or until soft and fragrant. Stir in the carrots, and cook for another minute or two.
- Add the garlic, ginger, and spices, stirring to coat the vegetables. Now add the salt and tomatoes, stir, and pour the vegetable stock in.
- Increase the heat to high, cover the pot, and bring the soup to a rolling boil. Add the lentils and reduce the heat to medium-low and simmer for 20-25 minutes, covered, or until the carrots are tender.
- Stir in the spinach and turn off the heat, letting the hot soup thaw the spinach with the lid on. Add the lemon juice, taste, and season with salt if necessary.
Notes
If you want to use fresh spinach, go for about 100g and remove any larger stems.
Using the heat from the soup to thaw the spinach has two purposes- it brings the soup down to an edible temperature, and it keeps the nutrients of the spinach largely intact. And the color stays nice and green.
Sometimes I don’t add the lemon-if the brand of tomatoes you’re using is very acidic, you might want to leave the lemon out.
Using the heat from the soup to thaw the spinach has two purposes- it brings the soup down to an edible temperature, and it keeps the nutrients of the spinach largely intact. And the color stays nice and green.
Sometimes I don’t add the lemon-if the brand of tomatoes you’re using is very acidic, you might want to leave the lemon out.
Reheating Instructions
Heat in the microwave on medium-high power or on the cooktop until heated through.
Nutrition
Calories: 168kcal | Carbohydrates: 31g | Protein: 10g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1648mg | Potassium: 681mg | Fiber: 12g | Sugar: 7g | Vitamin A: 10175IU | Vitamin C: 15mg | Calcium: 99mg | Iron: 4mg