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Lentil soup with chickpeas, carrots and spinach in a bowl.

Red Lentil Soup

  • Author: Paige Adams
  • Prep Time: 10 minues
  • Cook Time: 25-30 minutes
  • Total Time: 35-40 minutes
  • Yield: Serves 4
  • Category: Soup
  • Method: Simmering
  • Cuisine: Mediterranean
  • Diet: Vegan


Spicy and filling, this vegan red lentil soup is packed with chickpeas, carrots and spinach. It simmers in a mix of dried spices you probably already have in your pantry.


  • 1 tablespoon olive oil
  • 1 white onion, roughly chopped
  • 1/2 pound carrots, peeled and diced
  • 2 garlic cloves, minced
  • 2 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 128 ounce can crushed fire-roasted tomatoes
  • 4 cups low sodium vegetable broth
  • 1 cup red lentils
  • 115 ounce can chickpeas, drained and rinsed
  • 1 cup baby spinach
  • Chopped parsley for serving


  1. Heat the olive oil in a large saucepan over medium-high heat. Sauté the onions and carrots until they start to soften, about 3-5 minutes.
  2. Stir in the garlic, smoked paprika, cumin, salt and pepper. Sauté for 1 minute until fragrant.
  3. Add the tomatoes, vegetable broth, lentils and chickpeas. Bring the soup to a boil. Reduce heat and simmer until the lentils are tender, about 20-25 minutes.
  4. Stir in the baby spinach, letting the leaves wilt.
  5. Divide the soup into bowls and top with chopped parsley.


Instead of spinach, you can stir in chopped kale for greens.

Store leftovers in the refrigerator in an airtight container up to 4 days. To keep the soup longer, store it in the freezer up to 1 month.

When you rewarm leftovers, add more fresh spinach.

Keywords: red lentil soup