Red Lentil Soup
This cozy red lentil soup is bright with lemon, warm with cumin, and easy enough for a weeknight. Red lentils soften quickly, so you get a creamy bowl without soaking or a long simmer.
- Total time
- 40 min
- Yield
- 6 servings
- Difficulty
- Easy
Prep 10mCook 30mMiddle Eastern-InspiredSoup Recipes
Red lentil soup is the kind of simple meal that feels good on a cold night, a busy lunch break, or any day when you want something nourishing without much fuss.
Unlike brown or green lentils, red lentils split and soften fast. As they cook, they naturally break down and thicken the soup, giving it a silky texture without cream.
This version uses everyday vegetables, tomato, cumin, paprika, and a squeeze of lemon at the end. The lemon is small but important: it wakes up the whole pot.
01What you'll need
Ingredients
18 items · 6 servings
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped, about 150 g
- 2 medium carrots, diced, about 120 g
- 2 celery stalks, diced, about 80 g
- 3 garlic cloves, minced
- 1 tablespoon tomato paste
- 1 1/2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cayenne pepper, optional
- 1 1/2 cups dry red lentils, rinsed and drained, about 288 g
- 1 can no-salt-added diced tomatoes, 14.5 ounces, with juices
- 6 cups low-sodium vegetable broth
- 3/4 teaspoon fine sea salt, plus more to taste
- 1/2 teaspoon black pepper
- 2 cups baby spinach, about 60 g
- 2 tablespoons fresh lemon juice, plus more to taste
- 1/4 cup chopped fresh parsley
02How to make it
Step-by-step
1. Rinse the lentils
Place the red lentils in a fine-mesh strainer and rinse under cool running water until the water looks mostly clear. This removes dusty starch and helps the soup taste cleaner.
2. Soften the vegetables
Warm the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 6 to 8 minutes, stirring often, until the onion looks soft and translucent, which means slightly see-through.
3. Stir in the garlic and spices
Add the garlic, tomato paste, cumin, smoked paprika, coriander, and cayenne if using. Cook for 1 minute, stirring constantly. This short step blooms the spices, which means the heat helps bring out their flavor.
4. Add the lentils and liquids
Stir in the rinsed lentils, diced tomatoes with their juices, vegetable broth, salt, and black pepper. Scrape the bottom of the pot with a spoon to loosen any flavorful browned bits.
5. Simmer until tender
Bring the soup to a boil, then lower the heat so it gently bubbles. Cover the pot partly and simmer for 20 to 25 minutes, stirring now and then, until the lentils are very soft and starting to fall apart.
6. Blend for a creamy texture
For a rustic soup, leave it as is. For a smoother soup, use an immersion blender directly in the pot and blend just part of the soup. If using a countertop blender, let the soup cool slightly and blend in small batches with the lid vented to release steam.
7. Finish with greens and lemon
Stir in the baby spinach and cook for 1 to 2 minutes, just until wilted. Turn off the heat and stir in the lemon juice and parsley. Taste and add more salt, pepper, or lemon as needed.
8. Serve warm
Ladle the soup into bowls. Serve it plain, or add a drizzle of olive oil, extra parsley, a pinch of paprika, or warm bread on the side.
03From our kitchen
Cook's tips
- Make-ahead: This soup is a good make-ahead meal because the flavors deepen after a day in the fridge. It will thicken as it sits, so stir in a splash of water or broth when reheating.
- Storage: Refrigerate cooled soup in an airtight container for up to 4 days. Reheat gently on the stove or in the microwave, stirring once or twice.
- Freezing: Freeze in portion-size containers for up to 3 months. Thaw overnight in the refrigerator, or reheat from frozen over low heat with a little extra broth.
- Swaps: No spinach? Use chopped kale, Swiss chard, or leave the greens out. If using kale, simmer it for 4 to 5 minutes so it softens.
- Spice level: The cayenne adds gentle heat. Skip it for a mild soup, or add more at the end if you like a spicier bowl.
- Too thick or too thin: If the soup is too thick, add broth or water a little at a time. If it is too thin, simmer uncovered for 5 to 10 minutes to reduce it.
Cook's note
Nutrition is an estimate per serving based on 6 servings and standard USDA values, using no-salt-added diced tomatoes and low-sodium vegetable broth. Sodium will vary if your broth or canned tomatoes contain more salt.
04Frequently asked
Questions & answers
Do red lentils need to be soaked before making soup?
No. Red lentils cook quickly and do not need soaking. A good rinse is enough.
Can I make this red lentil soup without oil?
Yes. To make it oil-free, cook the onion, carrot, and celery in 1/4 cup of broth or water instead of olive oil. Add more liquid by the tablespoon if the pot gets dry.
Why did my red lentils turn mushy?
That is normal for red lentils. They are split lentils, so they break down as they cook. This is what gives the soup its creamy body.
Can I use green or brown lentils instead?
You can, but the soup will be different. Green and brown lentils hold their shape and take longer to cook, usually 35 to 45 minutes. You may also need extra broth.
What should I serve with red lentil soup?
Try warm pita, crusty bread, a simple green salad, rice, or a spoonful of plain yogurt if you do not need the soup to stay vegan.
05Per serving
Nutrition facts
Nutrition Facts
6 servings
Amount per serving
% Daily Value*
- Total Fat6 g
- 8%
- Saturated Fat1 g
- 5%
- Cholesterol0 mg
- 0%
- Sodium475 mg
- 21%
- Total Carbohydrate43 g
- 16%
- Dietary Fiber8 g
- 29%
- Total Sugars7 g
- Protein14 g
- 28%
- Vitamin D0 mcg
- 0%
- Calcium90 mg
- 7%
- Iron4.8 mg
- 27%
- Potassium942 mg
- 20%
* Percent Daily Values are based on a 2,000-calorie diet.
05Keep cooking
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