Name: Spicy Lentil Soup
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Cuisine: Mediterranean
Ingredients: 2 tablespoons olive oil; 1 yellow onion, chopped; 3 carrots, diced; 3 celery ribs, diced; 6 garlic cloves, minced; 2 teaspoons red chili flakes (plus more as needed); 2 teaspoons ground cumin; 3 teaspoons Italian seasoning; 2 (14.5-ounce) cans diced fire-roasted tomatoes, with juices; 1 cup uncooked brown lentils; 6 cups water; 2 vegetable bouillon cubes; Salt and pepper to taste; 3 cups spinach (optional); 1/3 cup parsley, chopped (optional); 1 lemon (juice only)

Description

Spicy lentil soup is a hearty, flavorful, and nutritious one-pot meal packed with fiber, plant-based protein, and essential nutrients. It’s low in fat and can be made on the stove, in a crockpot, or in an Instant Pot, making it a satisfying and versatile meat-free option.

Ingredients

2 tablespoons olive oil
1 yellow onion, chopped
3 carrots, diced
3 celery ribs, diced
6 garlic cloves, minced
2 teaspoons red chili flakes (plus more as needed)
2 teaspoons ground cumin
3 teaspoons Italian seasoning
2 (14.5-ounce) cans diced fire-roasted tomatoes, with juices
1 cup uncooked brown lentils
6 cups water
2 vegetable bouillon cubes
Salt and pepper to taste
3 cups spinach (optional)
1/3 cup parsley, chopped (optional)
1 lemon (juice only)

Cook Mode Prevent your screen from going dark

Instructions

In a large pot with a lid, heat olive oil over medium-high heat.
Add onions, carrots, celery, garlic, and red chili flakes. Stir well, reduce heat to medium-low, cover, and cook for 5 minutes, stirring regularly.
Add cumin and Italian seasoning. Cook for 20 seconds while mixing.
Add diced fire-roasted tomatoes (with juices), lentils, water, bouillon cubes, salt, and pepper. Mix well and bring to a boil over medium-high heat.
Once boiling, stir to ensure bouillon cubes are dissolved, reduce to a simmer, cover, and cook for 40 minutes.
After 40 minutes, check lentils for doneness and adjust seasoning if needed.
Once lentils are tender, stir in spinach (if using), parsley (if using), and lemon juice. Push spinach into the broth.
Cover and let sit for 5 minutes off heat.
Serve hot.

Notes

For a thinner soup, add more vegetable broth or water.
Blend partially or fully for a smoother consistency, if desired.
Be cautious when blending hot liquids—vent lid to release steam safely.
Blooming spices (cooking briefly before adding liquid) enhances their flavor and the overall depth of the soup.

Prep Time: 10 minutes
Cook Time: 1 hour
Category: Soup
Method: Stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 320
Sugar: 8g
Sodium: 604mg
Fat: 9g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 47g
Fiber: 20g
Protein: 16g
Cholesterol: 0mg