Filled with fresh greens and plant-based protein, this red lentil soup recipe is a comfort food meal you cannot skip in the kitchen. Aside from being a great source of protein, lentils are also filled with the iron your body needs. Whip up this soup in batches and freeze some for later.
1 1/2 tsp cumin seeds
2 tsp mustard seeds
1 tbsp ground turmeric
2 tsp garam masala
1 tsp cayenne pepper
4 tbsp ghee or olive oil
1 white onion, diced
6 cloves garlic, minced
Kosher salt, to taste
2 tbsp ginger, peeled and minced
1 (15 oz) can whole peeled tomatoes, roughly chopped
1 1/2 cups red lentils, rinsed and drained
3 cups baby spinach
1 lime, cut into 6 wedges
1. Heat a small skillet over medium heat and add the coriander, cumin, and mustard seed to the pan. Toast until fragrant. Grind the spices and place into a small bowl. Add the tumeric, garam masala, and cayenne pepper, then stir to combine.
2. Place the ghee or oil into a large Dutch oven or heavy-bottomed pot and place over medium heat. Add the spices and coat with the fat. Once the fat and spices begin to foam, add the onions and garlic. Cook until translucent, about 4 minutes.
3. Stir in the ginger and season with salt. Add the tomatoes and their juices and cook for about 8 minutes, stirring often until the tomato mixture thickens a bit. Stir in the lentils. Fill the empty tomato can twice with water and add to the pot. Cook on low heat until the lentils are soft and the soup has thickened, about 40 minutes. Add more water if the soup becomes too thick.
4. Stir in the spinach and taste for seasoning. Ladle into bowls and finish with a squeeze of lime juice.
For more Dr. Oz wellness tips, recipes, and exclusive sneak peeks from The Dr. Oz Show, subscribe to the Dr. Oz newsletter.
Become an insider
Subscribe to Dr. Oz’s free, daily newsletter and get his exclusive, personal tips for living your best life.