Red Lentil Soup with Chickpeas & Spinach. Oil-free.

Oil-free Red Lentil Soup by Unrefined Vegan

Oil-free Red Lentil Soup by Unrefined Vegan

Red lentils, green lentils, brown lentils – those yellow beans that look like lentils… I love them in all their varieties and colors. In fact, I’d go so far as to say lentils are my favorite bean (runner up: chickpeas). So it is with some surprise and embarrassment that I could only find one other recipe on my site that includes lentils! That’s over an almost ten year period! Sure, it’s a good recipe (Arrabiata Ragu), but still – – I will have to remedy that oversight in the months ahead.

Other comforting soups:


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Oil-free Red Lentil Soup by Unrefined Vegan

Red Lentil Soup with Chickpeas & Spinach. Oil-free.

  • Author: Annie
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Indian
  • Diet: Vegan


I love this comforting and flavorful soup for an easy and warming lunch. Pair it with freshly-baked flatbread or pitas, then end the meal with my Slightly Different Golden Milk!


  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1-inch piece ginger root, peeled and grated
  • 3 teaspoons ground cumin
  • 1 1/4 teaspoons ground coriander
  • 1 1/4 teaspoons ground turmeric
  • 1 1/4 teaspoons cinnamon
  • 1 teaspoon mustard seeds
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon garam masala
  • 1/41/2 teaspoon red chile paste
  • 1 cup red lentils, rinsed and drained
  • 1/2 of a 15-ounce can fire-roasted tomatoes
  • 1 15-ounce can garbanzo beans, rinsed and drained
  • 4 cups low-sodium vegetable broth
  • 1 cup lowfat coconut milk*
  • 2 cups fresh spinach, roughly chopped
  • splash of liquid aminos
  • salt and pepper to taste
  • fresh cilantro, chopped, optional
  • fresh lemon juice, optional


  1. In a large pot, add a generous splash of water, broth, or liquid aminos and saute onion, garlic, and ginger over medium-high heat until the onion is soft. Add more liquid as necessary to prevent sticking.
  2. Stir in the spices (mustard seeds-garam masala) and the chile paste and cook for 1-2 minutes. Add liquid as necessary.
  3. Add the lentils, tomatoes, beans and broth, and simmer, covered until the lentils are tender, 20-25 minutes. Stir in the coconut milk and the spinach and cook just until the spinach is wilted. Taste and adjust seasonings. Divide between four bowls and garnish with chopped cilantro and a squirt of lemon juice.


*Substitute 1 cup non-dairy milk + 2 teaspoons real coconut extract if you wish to cut additional fat.

When reheating after storing in the refrigerator, you may need to add more liquid.

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Keywords: soup, beans, red lentils, oil-free, coconut, chickpeas, easy, quick, dinner, lunch, spinach

Oil-free Red Lentil Soup by Unrefined Vegan

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