Vegan Lentil Soup with Spinach, Tomatoes, and Cumin
Vegan Lentil Soup with Spinach, Tomatoes, and Cumin has plenty of flavor from the cumin and other spices and this tasty soup is meatless, low-glycemic, South Beach Diet friendly, dairy-free, vegan, and gluten-free. Use the Diet-Type Index to find more recipes like this one.
In Utah we’re having a burst of spring-like weather lately. Not that I would ever complain about spring coming early, but all winter I’ve been cooking and re-photographing some of my favorite soups from the past and now I’m feeling like I need to get them posted before it really is spring.
My love of lentils is pretty well documented on the blog, and this lentil soup from 2008 is made mostly from simple pantry ingredients, but it’s loaded with flavor due to the cumin seeds, ground coriander, onions, garlic, and paprika that flavor the soup. This delightful soup is vegan, but if you don’t care about that I’d love this with a generous dollop of Greek yogurt added at the table.
I was happy when I found this recipe in The Sugar Solution Cookbook, a collection of low-glycemic recipes published by the editors of Prevention Magazine. Everything about this soup sounded good, and I really didn’t change it much except for using vegetable stock in place of water. The soup has a strong cumin flavor, which was one of the things I loved, and it was the perfect way to use up the last bit of one of those huge tubs of spinach from Costco.
(Vegan Lentil Soup with Spinach, Tomatoes, and Cumin was updated with better photos and step-by-step instructions, March 2014.)
In a large dutch oven type pan that will hold all the soup ingredients, heat the olive oil over medium heat and saute the cumin seeds, stirring a few times, until they’re fragrant and starting to pop, about 3 minutes. (If you’re a cumin fan like I am, you might even use a little more cumin.) Then add the onion, minced garlic, ground coriander, and black pepper and cook until the onions are softened and starting to slightly brown, about 4 minutes. Add the paprika and cook about 1 minute more.
Measure 1 1/2 cups of plain brown lentils. (Lentils that are fresh will cook more quickly than those that have been sitting on the shelf in the store or in your pantry.) Add the lentils and vegetable broth, bring to a slight boil, reduce heat, and simmer about 30-40 minutes or until the lentils are quite tender. Here’s how the soup looked once the lentils were done.
While the lentils cook, wash the spinach if needed and finely chop. Add the can of tomatoes and chopped spinach to the soup (and a little more vegetable stock if needed) and cook about 30 more minutes, or until the spinach is done and the flavors have blended. Serve hot.
More Delicious-Sounding Vegan Soups:
Mexican Red Lentil Stew with Lime and Cilantro ~ Kalyn’s Kitchen
Black-Eyed Pea and Vegetable Soup ~ Lisa’s Kitchen
Black Bean and Rice Soup with Cilantro and Lime ~ Kalyn’s Kitchen
Stormy Black Bean Soup from Fat Free Vegan Kitchen
Spicy Vegan Black Bean Soup with Cilantro and Green Tabasco ~ Kalyn’s Kitchen
Weekend Food Prep:
This recipe has been added to a new category called Weekend Food Prep to help you find recipes you can prep or cook on the weekend and eat during the week!
Vegan Lentil Soup with Spinach, Tomatoes, and Cumin
Vegan Lentil Soup with Spinach, Tomatoes, and Cumin has plenty of flavor from the cumin and other spices.
- 1 T olive oil
- 1 1/2 tsp whole cumin seeds (or slightly more if you really like cumin)
- 1 large onion, chopped small
- 4 cloves garlic, minced (about 1 T minced garlic)
- 1/2 tsp. ground coriander
- fresh ground black pepper to taste
- 1 tsp. paprika
- 1 1/2 cups brown lentils
- 4 cans (14 oz. can) vegetable broth or water (about 7 cups, plus more as needed to thin the soup. I added another can of broth for a total of 5 cans.)
- 1 can (14.5 oz.) petite diced tomatoes with juice
- 2 cups chopped spinach (tightly packed, 4-5 oz spinach)
- salt to taste (I didn’t use any salt since I used canned vegetable broth)
- Heat olive oil in large heavy dutch oven, add cumin seeds and cook over medium heat until fragrant and starting to pop, about 3 minutes. (Stir a few times so they don’t burn.)
- Stir in onion, minced garlic, ground coriander, and black pepper and cook, stirring frequently, until onions are softened, about 4 minutes. Stir in the paprika and cook about 1 minute more.
- Add lentils and vegetable broth, bring to a low boil and then reduce heat, and simmer uncovered about 30-40 minutes, or until lentils are quite tender. (Depending on how much water has evaporated and how much the lentils have expanded you may want to add another can of broth or some water at this point. I added a whole can more vegetable broth)
- Add diced tomatoes and juice and chopped spinach and simmer uncovered 20-30 more minutes, until soup ingredients are well blended and lentils are starting to break apart.
- Season to taste with salt and serve hot.
This recipe was slightly adapted from The Sugar Solution Cookbook.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Vegan Lentil Soup with Spinach, Tomatoes, and Cumin is a perfect dish for low-glycemic diets or any phase of the South Beach Diet, but dried beans and lentils are a limited food for South Beach Phase One. This is too high on carbs for traditional low-carb diet plans.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.
If you want nutritional information for a recipe, I recommend entering the recipe intoCalorie Count, which will calculate it for you. Or if you’re a member ofYummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.This soup was first posted for a blogging event sponsored by Tinned Tomatoes and Lisa’s Kitchen.