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:

 

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
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

Description

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!


Ingredients

Scale
  • 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

Instructions

  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.

Notes

*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.

This post contains Amazon affiliate links.

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

Oil-free Red Lentil Soup by Unrefined Vegan

Oil-free Red Lentil Soup by Unrefined Vegan

Oil-free Red Lentil Soup by Unrefined Vegan

COMING UP NEXT:

Creamy Pasta with Turk'y & Mushrooms by Unrefined Vegan

 

RECIPE THROWBACK, JUNE 2012:Oil-free Thai Tomato Soup by Unrefined Vegan

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.