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–+ servings
Spiced lentil soup in a bowl with a spoon and yogurt ready to serve for dinner.

Spiced Lentil Soup (27g Fiber Per Serving)

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 3 to 4 people
Author: Nico Pallotta

  • 2 tablespoons extra virgin olive oil
  • 1 onion chopped
  • 2 carrots chopped
  • 1 rib celery chopped
  • 2 cloves garlic grated or minced
  • 2 tablespoons tomato paste
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon turmeric
  • ½ teaspoon paprika or red pepper flakes to taste
  • 3 cans lentils 15 oz / 400 g each can - drained and rinsed - or 1 cup / 220 g dried brown lentils + 6 cups vegetable broth
  • 2½ cups (625 ml) vegetable broth or more to taste - if using dried lentils you'll need 6 cups of broth
  • 1 can crushed tomatoes 15 oz / 400 g can
  • ¾ teaspoon salt or to taste + black pepper
  • ¼ teaspoon cinnamon optional but recommended
  • ½ cup Greek yogurt + chopped parsley or cilantro + lemon

  • Cook the Vegetables: Chop 1 onion, 2 carrots, and 1 rib celery (or blitz them in a food processor to save time). Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add the vegetables and cook for 4–5 minutes until soft.
    Stir in 2 cloves garlic, 2 tablespoons tomato paste, 1 teaspoon ground cumin, 1 teaspoon ground coriander, ½ teaspoon turmeric, and ½ teaspoon paprika and cook for 1 minute. Add a splash of water if pan gets dry.
    Step 1 Chopped onion carrot and celery sautéing in olive oil with garlic tomato paste and spices.
  • Add Lentils and Simmer: Drain and rinse 3 cans lentils, then add them to the pot with 2½ cups vegetable broth and 1 can crushed tomatoes. Season with ¾ teaspoon salt and pepper. Bring to a boil, then lower the heat and simmer gently for about 15-20 minutes.
    💡 If using dried lentils, add 1 cup green or brown lentils with 6 cups broth and simmer 30–45 minutes until tender.
    Step 2 Canned lentils crushed tomatoes and broth added to pot simmering into hearty spiced lentil soup.
  • Blend for Creaminess: Blend about 1 cup of the soup with an immersion blender right in the pot.
    Step 3 Immersion blender pureeing part of spiced lentil soup in pot for creamy rustic texture.
  • Finish and Serve: Stir in ¼ teaspoon cinnamon, taste, and adjust seasoning. Serve with lemon juice, fresh parsley or cilantro, and a dollop of yogurt if you like.
    Step 4 Bowl of spiced lentil soup topped with lemon juice parsley and creamy yogurt.
Substitutions
  • Extra virgin olive oil → Avocado oil or light olive oil.
  • Onion → White onion, red onion, or shallots.
  • Carrots → Parsnips or butternut squash.
  • Celery → Fennel stalks or leek.
  • Garlic → Garlic powder or roasted garlic.
  • Tomato paste → Sun-dried tomato paste.
  • Crushed tomatoes → Diced tomatoes or fresh ripe tomatoes.
  • Spices → Curry powder, chili powder, or garam masala.
  • Canned lentils → Green, brown, or red lentils (canned or dried).
  • Vegetable broth or chicken broth → Bouillon powder dissolved in water.
  • Toppings → Lemon or lime, parsley, cilantro, basil, dill, low-fat Greek yogurt, or Skyr.
Tips
  • Cut veggies small (or blitz them): Helps onion, carrots, and celery melt into a smoother base.
  • Toast the spices: Bloom cumin, coriander, turmeric, and paprika in oil for bold, Mediterranean flavor.
  • Choose your lentils wisely: Green and brown stay firm, red make it creamy, canned keep it an easy lentil soup in 30 minutes.
  • Adjust the broth: We use bouillon powder in water - it’s lighter for groceries and lasts longer. Add more for thinner soup, less for stew-like.
  • Blend just enough: Puree a cup to make it creamy while keeping it a protein packed soup.
  • Brighten before serving: A squeeze of lemon plus fresh parsley or cilantro wakes up the flavors.
  • Make it your own: Add yogurt, feta, or pickled onions, and serve with pita or crusty bread for a comforting soup recipe.
Storage
Store spiced lentil soup in an airtight container in the fridge for up to 4 days, or freeze it for 3 months.
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