Looking for a nutritious, comforting, and flavorful dish that’s easy to make and incredibly satisfying? This Red Lentil Soup with Spinach and Crispy Tofu is exactly what you need. Packed with plant-based protein, fiber, and warming spices, this soup is both a nutritional powerhouse and a delightful meal for any time of the year.
Red lentils cook quickly and become tender and creamy, making them ideal for soups. Enhanced with onions, garlic, carrots, celery, turmeric, and a vibrant finish of lemon juice and fresh parsley, every spoonful is bursting with flavor. Topped with golden, pan-fried tofu seasoned with dried garlic and chili, this dish transforms into a complete, protein-rich vegan meal. Whether you’re trying plant-based eating or just want a healthy, hearty soup, this one’s a winner.
Cooking Time
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Preparation Time: 10 minutes
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Cooking Time: 30 minutes
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Total Time: 40 minutes
Ingredients
For the Soup:
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200 g red lentils
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Water (for soaking and cooking)
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1 medium onion, finely chopped
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2 tablespoons olive oil
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2 cloves garlic, minced
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100 g carrots, diced
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3 stalks celery, chopped
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1/2 teaspoon red pepper flakes
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1/2 teaspoon turmeric
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75 g young spinach leaves
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Salt, to taste
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Black pepper, to taste
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Juice of 1/2 lemon
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Fresh parsley, chopped (for garnish)
For the Tofu Topping:
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100 g firm tofu, cubed
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1 tablespoon olive oil
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Salt, to taste
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1/2 teaspoon dried garlic
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1 small red chili, sliced (optional)
Step-by-Step Cooking Directions
Step 1: Prepare the Lentils
Rinse 200 grams of red lentils thoroughly under running water. Soak them in clean water for about 10 minutes to soften and remove any impurities. Drain before using.
Step 2: Sauté the Aromatics
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Add minced garlic and cook for another 1 minute, stirring constantly.
Step 3: Add the Vegetables and Spices
Stir in diced carrots and chopped celery. Cook for 2–3 minutes until slightly softened. Add red pepper flakes and turmeric, mixing well to coat the vegetables.
Step 4: Cook the Lentils
Add the drained lentils to the pot. Pour in enough water to cover the ingredients generously (about 4–5 cups). Cover the pot with a lid and cook for 15–20 minutes until the lentils are soft and the vegetables are tender.
Step 5: Add Spinach and Season
Once the lentils are cooked, stir in the young spinach leaves. Season with salt and black pepper to taste. Cover again and let it simmer for another 5 minutes.
Step 6: Finish with Herbs and Lemon
Turn off the heat and mix in chopped parsley and the juice of half a lemon. Stir well and taste for seasoning.
Step 7: Prepare the Tofu Topping
While the soup is simmering, heat 1 tablespoon of olive oil in a skillet. Add the tofu cubes and sauté until golden brown on all sides. Sprinkle with salt, dried garlic, and sliced chili. Fry until crispy.
Step 8: Serve
Ladle the soup into bowls, top with crispy tofu cubes, and garnish with extra parsley or chili if desired. Serve hot and enjoy!
Nutritional Information (Per Serving, Approximate)
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Calories: 300–350
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Protein: 18–20 g
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Carbohydrates: 30–35 g
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Fat: 10–12 g
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Fiber: 10 g
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Iron: 20% of daily requirement
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Vitamin A and C: High
The Origins and Popularity of the Recipe
Red lentil soup is a staple across many Middle Eastern, Mediterranean, and Indian cuisines. Known as mercimek çorbası in Turkey or dal in India, this dish is beloved for its simplicity, affordability, and nourishing quality. In recent years, it has gained global popularity as part of plant-based and vegetarian diets due to its high protein and fiber content. This modern version with spinach and crispy tofu adds a creative twist while keeping the soul of the traditional dish intact.
Reasons Why You’ll Love the Recipe
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Hearty and filling, yet light and healthy
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Totally plant-based and vegan
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Perfect for meal prep and freezer storage
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Customizable with your favorite veggies and spices
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Budget-friendly and protein-rich
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One-pot simplicity for easy cleanup
Health Benefits
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Rich in fiber to support digestion and fullness
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Packed with plant-based protein from lentils and tofu
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Turmeric provides anti-inflammatory properties
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Garlic and onions support immune health
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Spinach adds iron, calcium, and antioxidants
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Olive oil contributes heart-healthy fats
Serving Suggestions
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Serve with warm pita bread or whole-grain toast
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Add a dollop of coconut yogurt or plant-based cream for richness
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Top with more chili flakes for extra heat
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Serve with a fresh cucumber salad or lemon wedges
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Sprinkle with nutritional yeast for a cheesy flavor boost
Common Mistakes to Avoid
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Not soaking lentils: Soaking reduces cook time and improves texture
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Skipping garlic and onion: They’re essential for building the base flavor
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Overcooking tofu: Can become rubbery—fry until just golden
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Not seasoning properly: Always taste and adjust salt and lemon before serving
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Using old spices: Turmeric and pepper lose potency over time
Pairing Recommendations
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Bread: Whole grain flatbreads, naan, or rustic sourdough
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Salad: Tabouleh, cucumber-tomato salad, or a lemon-dressed greens mix
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Drink: Iced mint tea, lemon water, or a light white wine
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Dessert: Fresh fruit, date balls, or coconut pudding
Cooking Tips
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For extra creaminess, blend half the soup and mix it back in
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Use vegetable broth instead of water for deeper flavor
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Add a bay leaf during cooking for subtle aroma
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Let soup rest for 10 minutes after cooking—flavors develop more
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Want a spicier version? Add a pinch of cayenne or harissa
Similar Recipes to Try
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Moroccan Chickpea and Lentil Stew
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Indian Dal Tadka
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Turkish Mercimek Çorbası
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Coconut Lentil Soup
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Vegan Split Pea Soup
Variations to Try
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Add rice or bulgur for more bulk
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Try kale or Swiss chard instead of spinach
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Add sweet potatoes or pumpkin cubes
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Blend completely for a creamy soup
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Garnish with cashew cream for extra richness
Ingredient Spotlight: Red Lentils
Red lentils are a quick-cooking legume known for their mild, earthy flavor and creamy texture. They’re high in protein, fiber, and iron, making them a staple in vegetarian and vegan diets. Because they don’t need soaking and break down easily during cooking, they’re perfect for soups, stews, and curries.
Conclusion
This Red Lentil Soup with Spinach and Crispy Tofu is more than just a meal—it’s a comforting bowl of wellness. Loaded with nutrients and layered with flavor, it’s proof that healthy eating can be easy, affordable, and absolutely delicious. Whether you’re looking for a quick weeknight dinner, a cozy meal for chilly evenings, or a plant-powered dish to share with friends, this recipe will become a go-to favorite. Try it today and taste the comfort in every spoonful.
Frequently Asked Questions (FAQ)
1. Can I use green or brown lentils instead of red?
Yes, but they take longer to cook and won’t have the same creamy texture.
2. Is this recipe freezer-friendly?
Absolutely! Store in airtight containers and freeze for up to 3 months.
3. Can I skip the tofu topping?
Yes. The soup is delicious on its own, but tofu adds extra protein and crunch.
4. What can I use instead of spinach?
Kale, chard, or even finely chopped cabbage works well.
5. Can I use canned lentils?
You can, but the texture and flavor won’t be as rich. Adjust cook time accordingly.
6. Is this soup spicy?
It’s mildly spiced. You can add more chili to increase heat.
7. Can I make this oil-free?
Yes, sauté vegetables in a splash of water or broth instead of oil.
8. How do I store leftovers?
Refrigerate in an airtight container for up to 4 days.
9. What’s the best tofu for this recipe?
Use firm or extra-firm tofu for best results when pan-frying.
10. Can I blend the soup completely?
Yes! For a velvety smooth texture, use an immersion or countertop blender.