The photo looks like a thick, hearty red-lentil and spinach tomato soup/stew. I’d make it with red lentils because they soften quickly and naturally give the soup a creamy texture. Similar recipes commonly combine red lentils, tomatoes, spinach, onion, garlic, warm spices, and lemon.
Servings
4–6 servings
⏱️ Time
Prep: 10 minutes
Cook: 30–35 minutes
Total: 40–45 minutes
Ingredients
1 cup red lentils, rinsed well
1 tablespoon olive oil
1 medium onion, finely chopped
3 cloves garlic, minced
1 medium carrot, finely diced
1 can (14–15 oz) diced tomatoes
1 tablespoon tomato paste
4 cups vegetable or chicken broth
3–4 cups fresh spinach, roughly chopped
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon turmeric
½ teaspoon ground coriander
¼ teaspoon black pepper
½–1 teaspoon salt, or to taste
½ teaspoon chili flakes, optional
1 tablespoon fresh lemon juice
2 tablespoons chopped fresh parsley or cilantro
1 extra cup water, as needed
Optional toppings
Fresh lemon wedges
Chopped parsley or cilantro
A drizzle of olive oil
Plain Greek yogurt
Crushed red pepper
Instructions
- Prepare the lentils
Rinse the red lentils thoroughly under cold water and remove any debris.
- Sauté the vegetables
Heat olive oil in a large pot over medium heat. Add the onion and carrot and cook for 4–5 minutes, until the onion becomes soft.
Add garlic and cook for another 30–60 seconds.
- Add the spices
Stir in cumin, paprika, turmeric, coriander, black pepper, and chili flakes if using. Cook for about 30 seconds until fragrant.
- Build the soup
Add the diced tomatoes and tomato paste. Stir well.
Add the rinsed lentils and broth. Bring everything to a boil.
- Simmer
Reduce the heat to low, cover partially, and simmer for 20–25 minutes, stirring occasionally.
The lentils should become very tender and begin breaking down into the broth. Red lentils are especially suitable here because they cook relatively quickly and create a naturally thick consistency.
- Add the spinach
Stir in the chopped spinach and cook for 2–3 minutes, just until wilted.
If the soup becomes too thick, add a little water or broth until you reach your preferred consistency.
- Finish with lemon
Turn off the heat and stir in the fresh lemon juice.
Taste and adjust salt, pepper, or spices as needed.
- Serve
Ladle into bowls and garnish with fresh parsley or cilantro. Serve hot with lemon wedges.
Nutrition Information
Approximate per serving, assuming 6 servings:
Calories: 220–250
Protein: 11–13 g
Carbohydrates: 35–40 g
Fiber: 10–12 g
Fat: 5–7 g
Saturated Fat: about 1 g
Sodium: varies considerably with the broth
Cholesterol: 0 mg when made with vegetable broth
These are estimates and will vary according to the exact ingredients and brands used. A comparable tomato-red-lentil-spinach soup provides roughly 230 calories, 11 g protein, and 13 g fiber per serving.
Nut & Allergy Information
Nuts: Naturally nut-free if prepared as written.
Peanuts: None.
Gluten: Naturally gluten-free, provided your broth and tomato products are certified gluten-free if needed.
Dairy: Naturally dairy-free unless Greek yogurt is added as a topping.
Eggs: None.
Soy: None in the basic recipe.
Sesame: None.
Vegetarian: Yes, when vegetable broth is used.
Vegan: Yes, when vegetable broth is used and dairy toppings are omitted.
Allergy note: Always check packaged broth, canned tomatoes, tomato paste, and spice labels for cross-contact if cooking for someone with a serious allergy.
Q&A
Can I use green or brown lentils?
Yes, but the texture will be different. Red lentils break down much more readily and make the soup thick and creamy.
Can I use frozen spinach?
Absolutely. Use about 2 cups frozen spinach, thawed and squeezed of excess water.
Can I make it creamy?
Yes. Blend about ½ of the soup with an immersion blender, then mix it back in. This keeps some texture while making the broth creamier.
Can I add meat?
Yes. Cooked shredded chicken, turkey, or lean ground beef can be added for a higher-protein version.
Can I make it spicy?
Yes. Add extra chili flakes, cayenne, or a little hot sauce.
Can I make it ahead?
Yes. The soup keeps well refrigerated in an airtight container for about 4–5 days. Similar lentil soup recipes also freeze well.
Can I freeze it?
Yes. Cool completely, portion into freezer-safe containers, and freeze for up to about 3 months for best quality.
Why did my soup become too thick?
Red lentils continue absorbing liquid as they sit. Simply add warm broth or water and stir while reheating.
What can I serve with it?
Try warm whole-grain bread, pita, a simple salad, or a spoonful of Greek yogurt.
Is this a good meal-prep recipe?
Yes. It reheats easily and the flavors become even more developed after resting.
Can I use fresh tomatoes instead of canned?
Yes. Use about 2½–3 cups chopped ripe tomatoes. You may need a little extra tomato paste for a deeper tomato flavor.
Tip: For the texture shown in your photo, don’t fully puree the soup. Let the lentils naturally break down while keeping the spinach and some tomato pieces visible.
