While the base of this soup as written is made with carrots, onions, and garlic, don’t be afraid to use what you have on hand. Finely chop a sweet potato in place of the carrot, and use garlic and onion powder if you need to. Water can even be used in place of the broth in this recipe. Finish the soup with fresh or frozen baby spinach (or even baby kale), or skip the greens all together. This soup is infinitely adaptable to whatever you have at home right now.
Place through 2 cups dried red lentils (about 1 pound) in a fine-mesh strainer. Pick through the lentils, discarding any broken or discolored ones. Rinse under cool water until the water runs clear, about 1 minute. Set aside to drain while you cook the vegetables.
Heat 3 tablespoons olive oil in a large pot or Dutch oven over medium-high heat until shimmering. Add the carrots and onion and sauté until softened, about 5 minutes. Add the garlic, 1 tablespoon curry powder, 1 teaspoon ground cumin, 1 teaspoon dried thyme, and 1/2 teaspoon kosher salt. Cook until fragrant, about 1 minute.
Add the lentils, 1 (15-ounce) can tomato sauce, and 6 cups broth, stir to combine, and bring to a simmer. Cover and reduce the heat to maintain a gentle simmer. Cook, stirring occasionally until the lentils are tender, 18 to 22 minutes.
Remove from the heat and stir in 5 cups spinach until wilted. Serve immediately.
Per serving, based on 8 servings. (% daily value)
Fat: 6.2 g (9.5%)
Saturated Fat: 0.9 g (4.3%)
Carbs: 43.5 g (14.5%)
Fiber: 8.5 g (34.0%)
Sugars: 4.6 g
Protein: 15.7 g (31.4%)
Sodium: 426.2 mg (17.8%)
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (372g)|
|Recipe Makes: 6 Servings|
|Calories from Fat: 22 (15%)|
|Amt Per Serving||% DV|
|Total Fat 2.5g||3 %|
|Saturated Fat 0.4g||2 %|
|Monounsaturated Fat 1.5g|
|Polyunsanturated Fat 0.4g|
|Cholesterol 0mg||0 %|
|Sodium 491.7mg||17 %|
|Potassium 706.3mg||19 %|
|Total Carbohydrate 21.4g||6 %|
|Dietary Fiber 8.5g||34 %|
|Sugars, other 13g|
|Protein 10.3g||15 %|
Powered by: USDA Nutrition Database
Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 144
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