RecipesFrom the test kitchen
Spiced Carrot and Red Lentil Soup with Spinach
A cozy pot of red lentils and sweet carrots simmered with tomato and cumin, finished with a handful of fresh spinach.
This is a pantry-friendly soup where red lentils break down into a silky base while carrots add natural sweetness and body. Lentils are a strong plant source of iron, and stirring in fresh spinach at the end adds even more along with folate and vitamin K. Tomato and a squeeze of lemon bring vitamin C and brightness that keep the pot from tasting heavy. It simmers in about half an hour, makes a big batch, and freezes beautifully, so it suits anyone wanting an economical, filling lunch to cook once and eat all week.
Method
- 1
Warm a little oil in a large pot and cook the onion and carrots over medium heat for 6 to 8 minutes until softened.
- 2
Stir in the garlic and cumin and cook for 1 minute until fragrant.
- 3
Add the rinsed lentils, the tomato powder mixture, and the broth, and bring to a boil.
- 4
Lower the heat and simmer, partly covered, for 20 to 25 minutes until the lentils are soft and starting to fall apart.
- 5
Stir in the spinach and cook 2 minutes until wilted, then season with salt, pepper, and a squeeze of lemon.
- 6
For a smoother soup, blend part of the pot and stir it back in.
Why this scores well
Original analysis by NutriVerdict
Red lentils anchor the pot with plant protein, fiber, and iron, and the spinach stacks on more iron plus folate and vitamin K. Carrots contribute beta-carotene for vitamin A, while tomato and a squeeze of lemon add vitamin C to the bowl. Because the soup is built from legumes and vegetables in a light broth rather than cream, it stays low in calories yet dense with minerals and fiber per serving.
Tips
- Red lentils need no soaking and cook fast, so watch the pot near the end to avoid scorching.
- A squeeze of lemon at the end lifts the whole pot; add it off the heat.
What this plate is built on
This recipe leans on foods that are good sources of dietary fiber, iron, potassium, magnesium and vitamin a. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Cool and refrigerate in an airtight container for up to 5 days; the soup thickens as it sits, so loosen with broth when reheating. It freezes well for up to 3 months in portioned containers. Thaw overnight or reheat gently from frozen over low heat.
Variations and swaps
- Stir in a cup of light coconut milk for a richer, curry-style bowl.
- Add a diced sweet potato with the carrots for extra body.
- Swap spinach for chopped kale, adding it a few minutes earlier so it softens.
What to serve it with
Serve with crusty whole-grain bread or a scoop of brown rice to make it a fuller meal. A dollop of plain yogurt and a scatter of fresh herbs add a cooling finish.
Note: The iron and vitamin content noted here reflects the ingredients and is shared as information, not dietary advice.
Frequently asked questions
Can I use brown or green lentils instead?
Yes, but they hold their shape and take longer, roughly 30 to 40 minutes. You may need extra broth, and the soup will be chunkier rather than creamy.
How do I make it thicker or thinner?
Blend a few cups of the soup and stir it back for a thicker texture, or add more broth or water to loosen it. Lentils keep absorbing liquid as it sits.
Is fresh tomato okay in place of tomato powder?
Yes. Use one 14-ounce can of crushed tomatoes or two chopped fresh tomatoes, and reduce the added water accordingly.
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