This quick red lentil soup recipe is flavored with warming Moroccan spices and packed with red chard. It’s a filling gluten-free vegan dinner that’s ready in under 30 minutes.
It’s always a fun to see what recipes end up topping the Feed Me Phoebe charts every year. One of the dishes whose popularity continues to surprise me is this Red Lentil and Spinach Masala recipe, which is now one of your all-time fan favorites.
Lentils always seem like the lowly vegan peasant food that most self-respecting meat eaters wouldn’t touch unless providing structural support for some thinly sliced lamb on a restaurant plate. But I was pleasantly shocked a few summers ago when my favorite self-respecting meat eater, Charlie, ordered the vegetarian entrée—a bowl of lentils with a fried egg—when we went out to a nice meal on Martha’s Vineyard.
Ever since then, I’ve added lentils back into our shared meal cycle. Now that I’ve successfully added most FODMAPs back into mine and tallied the votes (er, clicks), I see that my perceived legume bias was totally unfounded across the board. This is a win win for me, as it means this simple red lentil soup, which I once might have considered too pedestrian for your collective taste buds, now has a home here.
After a long month away, I came home to the onset of fall craving simple, healthy soups. In a effort to clean out my pantry, I decided to use up my remaining red lentils in a Moroccan harira-like concoction with lots of carrots and red chard mixed in. I also have a recipe for more traditional Moroccan Harira with chickpeas.
This red lentil recipe is just the kind of healthy comfort food this site was founded on, even if I didn’t realize its proper place here until recently.
If you’re looking for more recipe ideas for those extra red lentils, this red lentil masala dahl is one of my most popular recipes of all time, and these gluten-free red lentil veggie burgers are a new favorite!
As you begin to dial back on the summer hedonism and get back into a healthy fall routine (whatever that means for you), I hope you’ll give this warm bowl of goodness some love. I’m trying to eat less meat in addition to kicking sugar this month, and this soup has been the perfect addition to my lunchbox at Feed Me Phoebe HQ.
With health and hedonism,
p.s. Need a little leg up finding healthier habits this season? Go back to school with ME! The new session of 4 Weeks to Wellness begins soon. Don’t miss out on the early bird pricing!
30-Minute Moroccan Red Lentil Soup
- 2 tablespoons olive oil
- 1 medium yellow onion diced
- 2 medium carrots diced
- 2 large cloves garlic minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon red chili flakes
- 1 teaspoon sea salt
- One 15-ounce can diced tomatoes
- 1 cup dried split red lentils
- 2 quarts vegetable stock
- 1 bunch chard stems removed, roughly chopped
- In a large stockpot or Dutch oven, heat the oil. Saute the onion and carrot over medium-high heat until soft and beginning to brown, 7 minutes. Add the garlic, cumin, ginger, turmeric, chili flakes, and salt. Cook one minute more. Stir in the tomatoes, scraping up any brown bits from the bottom of the pan, and cook until the liquid has reduced and the tomatoes are soft, 5 minutes.
- Add the lentils and stock. Bring to a boil, then reduce the heat and simmer uncovered until the lentils are soft, 10 minutes. Fold in the chard and cook until wilted, but still vibrant, 5 more minutes. Taste for seasoning.
- Serve the soup in bowls with a wedge of lemon on the side or a dollop of Greek yogurt.