Bryan's Spicy Red Lentil Soup


A spiced red lentil soup that is fast and easy.

Prep Time:
15 mins
Cook Time:
35 mins
Total Time:
50 mins


  • 1 teaspoon olive oil

  • 1 ½ cups chopped red onion

  • salt and pepper to taste

  • 1 (28 ounce) can diced tomatoes

  • 2 cups dry red lentils

  • 1 ½ cups frozen chopped spinach

  • 2 cups water

  • 2 teaspoons dried basil

  • 1 ½ teaspoons ground cardamom

  • 1 teaspoon ground cumin

  • ½ teaspoon ground cayenne pepper

  • ½ teaspoon curry powder


  1. Heat olive oil in a large pot over medium heat. Cook and stir onion in hot oil until golden brown. Season with salt and pepper. Mix in tomatoes, lentils, and spinach; pour in water. Season with basil, cardamom, cumin, cayenne pepper, and curry powder. Bring to a boil, reduce heat to low, and simmer for 25 minutes, stirring occasionally, until lentils are tender.

  2. Transfer soup to a blender and purée until smooth before serving.


You can also use a handheld blender to purée the soup.

Nutrition Facts (per serving)

241 Calories
2g Fat
41g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 241
% Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 1%
Sodium 268mg 12%
Total Carbohydrate 41g 15%
Dietary Fiber 15g 54%
Total Sugars 8g
Protein 17g
Vitamin C 18mg 89%
Calcium 150mg 12%
Iron 9mg 52%
Potassium 946mg 20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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