Spiced Red Lentil Soup

Spiced Red Lentil Soup

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Adjust Servings:
2 Tablespoons Avocado Oil
0.5 cup, finely chopped Red Onion
2 small, diced Carrots
1 inch chunk, minced Fresh Ginger Root
2 large, minced Garlic Cloves
0.25 teaspoon Ground Black Pepper
0.5 teaspoon ground Cinnamon
1 teaspoon ground Coriander
0.5 teaspoon Cayenne Pepper
1.5 cups Red Lentils
6 cups Vegetable Broth
2 cups (whole leaves) Spinach
1 teaspoon Sea Salt
1 Lemon

Spiced Red Lentil Soup

  • 30 minutes
  • Serves 4
  • Easy




One pot, 30-minute citrus spiced red lentil soup!

I love all lentils and legumes for that matter but red lentils are so pretty and cook fast!

Like with most edible plants, the more vibrant the color, the more health benefits it has.

Lentils are highly nutritious and often overlooked.

They are packed with protein, B vitamins, magnesium, zinc and potassium.

As I was developing this recipe, I wanted to introduce a new spice mixture to give these otherwise flavorless lentils a flavor boost!

When choosing the right spices, I kept both flavor and health benefits in mind.

You may not think of cinnamon as an obvious choice for savory dishes but it works so well with ginger and coriander. It is also loaded with antioxidants and give this red lentil soup a cozy smell and taste!

Ginger is a great aromatic and I try to use it as often as possible. You can use fresh or ground ginger but I do recommend going with the fresh ginger root.

I always cook with garlic as it enhances flavor and more importantly, it combat sickness like the common cold.

Cayenne pepper gives this red lentil soup a hint of a spicy kick and also helps to boost metabolism!

The coriander is the one spice that comes through the most in this soup and it’s the reason I add fresh lemon juice in the end.

Coriander is very citrus forward as well as light and sweet! When consuming this spice, it also aids with digestion and gut health!

For added color, texture and nutrients I recommend adding carrots and a dark leafy green. Spinach is best as it cooks fast.




Sauté The Aromatics

Heat a large soup pot on medium-high heat.

Once the pot is hot, add 2 Tablespoons of avocado oil, 1/2 cup finely diced red onion and 2 small washed, peeled and diced carrots.

Stir and sauté for 3-4 minutes on medium heat.

Next, add the minced ginger, garlic, 1/4 teaspoon of black pepper, 1/2 teaspoon cinnamon, 1 teaspoon ground coriander and 1/2 teaspoon cayenne pepper.

Stir and allow the spices to toast in the hot oil for 1 minutes.


Finish The Soup

Sort through the lentils and discard any dark bits or stones then rinse well before adding to the pot.

Stir to coat the lentils in the spices then increase the heat to medium-high and add 6 cups of vegetable broth.

Cover the pot and bring to a gentle boil. This will only take 3-4 minutes.

Remove the lid and simmer for 15 minutes, stir occasionally.

Turn off the heat.

Next, using a whisk, whisk the soup for 30 seconds. This will help break some of the lentils and thicken the soup slightly.

Add 2 cups of spinach leaves, season with 1 teaspoon of sea salt and the juice of 1 juicy lemon.

Stir and taste the soup. Adjust seasoning if needed.



Ladle the soup into warm bowls.

Store any leftovers in an air-tight container in the refrigerator for up to 4 days.


Hi guys, so glad you are here! My food blog is about easy, colorful and mostly healthy recipes. I grew up in Germany and have been in the states since 2002. Currently, I am living in sunny Miami, FL! Please leave me a comment if you have questions or recipe requests and also follow me on social media via @foodbyjonister. Happy cooking and eating!

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14 Comments Hide Comments

Just finished cooking this easy Spiced Red Lentil Soup. This soup tastes absolutely heavenly! Nice balance and warmth 🙂

When do you introduce the garlic and ginger to the mix? Is it with the pepper, cinnamon, etc or with the carrots and onion?

Sounds yummy

Hi Karin, thank you for spotting that mistake! I’ve updated the recipe and it’s now written in (after adding the carrots). You can also see it in the recipe video. Thanks again!!

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