Spiced Vegetable Lentil Soup (Gluten-Free, Dairy-Free)
Prep time
Cook time
Total time
A simple lentil soup made with veggies and flavorful spices. Versatile, budget-friendly, fiber-rich, and perfect for freezing! Low FODMAP suggestions included in notes.
Recipe type: Soup
Cuisine: Gluten-Free, Dairy-Free, Grain-Free
Serves: 12 cups
SOUP (see notes for low FODMAP suggestions)
  • 1 Tbsp olive oil or avocado oil
  • 1 medium onion, diced (~2 cups diced)
  • ½ cup diced celery (~2 stalks)
  • 1½ cups diced carrots (~3 medium carrots)
  • 3 medium garlic cloves, minced
  • 4 tsp ground coriander
  • 2 tsp ground turmeric
  • 2 tsp ground cumin
  • 1 tsp sweet paprika
  • 1 pinch cayenne pepper (optional for heat)
  • 14 oz can diced tomatoes (preferably in juice)
  • 1 cup uncooked green or brown lentils, rinsed, sorted, soaked if desired
  • 4-6 cups water
  • 1-3 Tbsp tomato paste
  • 1 tsp sea salt, plus more to taste
  • ½ tsp ground black pepper, plus more to taste
  • 2-3 cups chopped fresh spinach (or other leafy greens such as collards or kale)
  • 1-2 Tbsp lemon juice
FOR SERVING (optional)
  • Freshly chopped cilantro or parsley
  • Lemon slices
  • Coconut yogurt
  • Gluten-free bread
  1. Heat a large pot over medium heat. Add oil and onion and sauté until translucent.
  2. Stir in celery, carrots, and garlic and allow to cook 3-5 minutes or until veggies begin to soften.
  3. Add coriander, turmeric, cumin, paprika, cayenne (optional), diced tomatoes, lentils, water (starting with the lesser amount), tomato paste, salt, and pepper. Cover and bring to a boil. Turn down heat and allow to simmer (covered) for 20-45 minutes or until lentils are tender. The cooking time will depend on the freshness of your lentils. Add more water at this time for a more soupy consistency.
  4. Stir in spinach (or other leafy greens) and allow to cook a few more minutes until wilted.
  5. Turn off heat and add lemon juice. Taste test and adjust seasonings, adding more spices if the tomato flavor is too strong, more tomato paste or salt for overall flavor, or lemon juice for acidity.
  6. Garnish with fresh cilantro, parsley, extra lemon, and/or coconut yogurt, if desired. It's also delicious with toasted gluten-free bread.
  7. Leftovers will keep ~4-5 days in the refrigerator or can be frozen for longer term storage.
-Swap onion for green onion (green part only) and cook less time -OR- omit and reduce water by ~1/2 cup
-Limit celery to 10 g (~1/4 stalk) per serving- shouldn't need to modify recipe
-Swap garlic for a pinch of asafoetida, use garlic-infused olive oil, or omit
-Sub the dry green lentils for 2 15-ounce cans green lentils per serving (or limit serving size of dry green lentils to ¼ cup once cooked.
Nutrition Information
Serving size: 1 of 6 servings (~2 cups/serving) Calories: 173 Fat: 3.4 g Saturated fat: 0.4 g Unsaturated fat: 3.0 g Trans fat: 0 g Carbohydrates: 29.1 g Sugar: 5.6 g Sodium: 583 mg Fiber: 7.4 g Protein: 8.6 g Cholesterol: 0 mg
Recipe by Bridgetown Nutrition at https://bridgetownnutrition.com/spiced-vegetable-lentil-soup-gluten-free-dairy-free/