Best Ever 1-Point Lentil Soup
It is also excellent for meal preparation because the flavor develops even more after resting. Make a large pot on the weekend, portion it into containers, and enjoy it throughout the week or freeze portions for later.
The “1-point” designation can vary depending on the specific points program, serving size, and ingredients used, so always calculate points using the system and products you personally use.
Recipe Information
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 8
Difficulty: Easy
Course: Soup, Main Dish, Lunch
Cuisine: Mediterranean-inspired
Ingredients
1 tablespoon olive oil
1 large onion, diced
2 medium carrots, diced
2 celery stalks, diced
4 cloves of garlic, minced
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon turmeric
½ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper flakes, optional
1½ cups red lentils, rinsed thoroughly
1 can (14 oz / 400 g) diced tomatoes
6 cups low-sodium vegetable broth
2 cups water
4 cups fresh spinach, roughly chopped
Juice of 1 lemon
Salt to taste
Fresh parsley for garnish, optional
Optional Ingredients
1 bay leaf
½ teaspoon dried oregano
½ teaspoon dried thyme
A pinch of cayenne pepper
Extra lemon wedges for serving
Plain Greek yogurt for topping
Fresh cilantro instead of parsley
Instructions
1. Prepare the Vegetables
Dice the onion, carrots, and celery into relatively small, even pieces.
Mince the garlic and roughly chop the spinach.
Rinse the red lentils under cool running water using a fine-mesh strainer until the water runs mostly clear.
Rinsing removes excess starch and any small particles from the lentils.
2. Sauté the Vegetables
Heat the olive oil in a large heavy-bottomed soup pot over medium heat.
Add the diced onion, carrots, and celery.
Cook for approximately 6–8 minutes, stirring occasionally, until the vegetables begin to soften.
You don’t need to brown them heavily. The goal is to gently soften them and develop their natural flavor.
3. Add the Garlic and Spices
Add the minced garlic, cumin, smoked paprika, turmeric, black pepper, and crushed red pepper flakes if using.
Stir continuously for approximately 1 minute.
Cooking the spices briefly in the oil helps release their aroma and gives the soup a deeper flavor.
Be careful not to burn the garlic.
4. Add the Lentils and Tomatoes
Add the rinsed red lentils and diced tomatoes to the pot.
Stir everything together.
The tomatoes add acidity and richness while the lentils provide the body and heartiness of the soup.
5. Add the Broth and Water
Pour in the vegetable broth and water.
If using a bay leaf, add it now.
Stir well and scrape the bottom of the pot to make sure nothing is sticking.
6. Bring to a boil.
Increase the heat and bring the soup to a gentle boil.
Once bubbling, reduce the heat to low or medium-low.
You want a gentle simmer rather than a vigorous boil.
7. Simmer
Cover the pot partially and simmer for approximately 30–35 minutes.
Stir occasionally to prevent the lentils from sticking to the bottom.
The red lentils will gradually break down and thicken the soup.
The carrots and celery should become tender, and the soup should have a thick, hearty consistency.
8. Add the spinach.
Add the chopped spinach during the final 5 minutes of cooking.
Stir until the spinach wilts into the soup.
If you’re using baby spinach, it may only need a couple of minutes.
9. Finish with lemon.
Remove the bay leaf if used.
Turn off the heat and stir in the fresh lemon juice.
Taste the soup.
Add salt as needed and adjust the black pepper, chili flakes, or lemon juice according to your preference.
10. Serve
Ladle the soup into bowls.
Garnish with fresh parsley or cilantro and an additional squeeze of lemon.
Serve hot.
Notes
Red lentils are ideal for this recipe because they cook relatively quickly and naturally break down, creating a thick soup without needing to blend it.
If you prefer a thinner soup, add additional vegetable broth or water until you reach your desired consistency.
If you prefer an extra-thick soup, allow it to simmer uncovered for several additional minutes.
The soup will continue thickening as it cools because the lentils continue absorbing liquid.
Low-sodium vegetable broth gives you more control over the final salt level.
Fresh lemon juice is highly recommended. Adding it at the end keeps the flavor bright and balances the earthy lentils and spices.
Tips for the Best Lentil Soup
Rinse the lentils.
Always rinse lentils before cooking. This removes excess starch and helps ensure a cleaner-tasting soup.
Don’t Skip the Vegetable Sauté
Cooking the onion, carrot, and celery before adding the liquid creates a much more flavorful base.
Bloom the Spices
Allow the cumin, paprika, turmeric, and garlic to cook briefly in the oil. This releases their aromas and adds depth.
Keep the Simmer Gentle.
A gentle simmer helps the lentils cook evenly without causing the vegetables to break down too quickly.
Stir Occasionally
Red lentils can settle toward the bottom of the pot as they cook. Give the soup a stir every few minutes.