October 23, 2014

Spicy Vegan Lentil Soup

I wanted a savory autumn classic but I wanted it spicy!  This soup is so simple and makes perfect leftovers. Use up the last of your Farmers Market produce and enjoy this high-iron, high-fiber, antioxidant-rich twist on a basic lentil soup. Feel free to sub in other veggies you have for the ones listed in the ingredients. This is the ultimate multitasking recipe; prep the veggies and spices, then you can complete the steps in quick succession towards dinner.


Makes ~8-12 cups


  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 large carrots, peeled and chopped
  • 2 large celery stalks, chopped
  • 2 large parsnips, peeled and chopped
  • 2 cloves of garlic, minced
  • 1 dried bay leaf
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon crushed red chili flakes
  • 1 cup dry white wine
  • 1 cup French dry green lentils, rinsed well and drained
  • 1 large Yukon Gold potato, peeled and chopped
  • 1 15-ounce can diced tomato
  • 4 cups vegetable stoc
  • 1 cup fresh spinach, coarsely chopped
  • Salt and freshly-ground black pepper 
  • Hot sauce as needed

  1. Heat a tablespoon of olive oil in a large soup pot over medium heat. Add onions, carrots, celery, and parsnips and cook, stirring often, for 8 to 10 minutes until vegetables are soft and onions are translucent. Add bay leaf, oregano, cumin, chili flakes and garlic to the pot and cook for another minute. Add wine and cook for an additional 1-2 minutes.
  2. Add rinsed lentils to the pot along with potato, tomatoes and stock. Bring the soup to a boil, then reduce to medium-low and allow the soup to simmer uncovered for 20 to 25 minutes. Add water, as necessary, ½ cup at a time if needed but a thicker consistency is best.
  3. Near the end of the cooking time, add spinach to the pot and stir in. Cover soup for the remaining 1-3 minutes. Taste for seasoning and add in salt and cracked black pepper, to taste. Garnish with hot sauce of your choice if desired.

**Soup will keep in the fridge for a few days and will only get better with time as the flavors develop. For long-term storage, freeze individual portions for up to 1 month.

Original recipe by Ginger Hultin MS RD LDN


  1. We are going to make this tonight! Thanks for the post!

  2. Oh this sounds fantastic, and so easy, thanks for sharing this recipe.