Spicy Red Lentil Soup

This lentil soup is jammed packed with heart healthy goodness.  Lentils are extremely high in disease lowering antioxidants. Factor in the garlic and onions plus the tomatoes and beta carotene rich apricots, and then throw in the power of turmeric to reduce your chances of developing Alzheimer’s, and you have a bowl of soup that is a powerhouse. If you forget where the remote is tonight, have another bowl.

A great big bowl of yum

A great big bowl of yum


4 cloves garlic – yes, you read it correctly – its 4!, minced and set aside to oxidize

1 tsp (5 mL) cracked black pepper

1 tsp (5 mL) turmeric

1 tsp (5 mL) ground cumin

1 tsp (5 mL) cinnamon

¼ tsp (1 mL) ground allspice

1 cup (250 mL) dry red lentils, rinsed and drained

2 tbsp (30 mL) canola oil

2 onions, diced

1 tsp (5 mL) fresh grated ginger

1 cup (250 mL) chopped celery, approx. 3 stalks

One – 28 fl oz (796 mL) can no salt added diced tomatoes

4 cups (1 L) no salt added chicken of vegetable broth

1 cup (250 mL) cold water

8 dried apricots, coarsely chopped – or snipped with kitchen shears

1 tsp (5 mL) iodized salt – aka table salt

  1. Mix together cracked black pepper, turmeric, cumin, cinnamon, and allspice in a small bowl and set aside.
  2. Heat a large pot over medium heat. Add oil, onions and celery. Sauté for 5 minutes or until golden brown.
  3. Add garlic, ginger, and the spice mixture. Sauté for 1 minute.
  4. Add tomatoes, broth, water, rinsed lentils, apricots and salt.
  5. Bring to the boil, cover, reduce heat to simmer and cook for 35-40 minutes stirring occasionally. Serve. Can be made up to two days in advance and stored in the fridge.


Makes 8 cups Each serving is equal to 2 cups (500 mL)

Per 2 cup (500 mL) Serving: 336 Calories, 8.6 g Total Fat, 0.8 g Saturated Fat, 0.2 Trans Fat, 435 mg Sodium, 49.3 g Carbohydrate, 8.6 g Fibre, 11 g Sugars, 16.4 g Protein

Recipe is from: Homegrown Celebrating the Canadian foods we grow, raise and produce. (Whitecap 2015)


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12 comments on “Spicy Red Lentil Soup
  1. Suzanne Harding says:

    Absolutely love this soup! Has anyone (Mairlyn?) tried freezing it? Thanks.

  2. Mairlyn says:

    Haven’t tried freezing this yet, but if you don’t mind the celery getting a bit soft – then go for it!
    Peace, love and fibre,

  3. Sandra Monteiro says:

    Hello Mairlyn.

    I saw your segment on city line for this soup and the Irish Soda Bread, and it sounded so yummy. I made it the day after the segment aired, and it was divine.
    The only thing I did differently was that I added chopped onions and carrots to the celery, like a mirepoix. It turned out delicious. I love the flavous of all the different spices too. What I also like about this recipe, was that it was high in fibre, low in fat, and has a good calorie count.
    I also made the Irish Soda Bread. It was good, but mine was flat, compared to yours. I enjoy cooking and baking, things like cakes, and muffins, etc, but I can’t ever make a good bread.
    Anyways, looking forward to making more of your delicious Recipes.

    From a new fan,


  4. Sandra Monteiro says:

    I forgot one more thing. I plan on buying your book too. It sounds like there are so many healthy, yummy recipes.


  5. Mairlyn says:

    Thanks for the two great comments!
    If you knead the bread 20-times you should get a better texture which will give you a better height.
    And I know you will love my book! 🙂
    Peace, love and fibre,

  6. Margaret says:

    Made this soup today, added Bok Choy. The soup had amazing taste loved it.

  7. Mairlyn says:

    What a great idea! I have added thinly sliced kale. I’ll give the bok choy a go.
    Peace, love and fibre,

  8. Terri Riley says:

    Made your soup on the weekend. I love it. So full of flavour it will be my go to lunch all week!!!

  9. Liz Maw says:

    Hi Marilyn,

    Ok, so I’m new to your site….BUT see you all the time on BT. I am at THAT point in my life where I really need to do something about what I put in my mouth! Sadly, my choices have not been the best…..although I’ve had a great time eating (and drinking) whatever I could However, now I’m paying for it and really do need to pay attention to WHAT actually goes in there!!!
    I came across this recipe, and I’m eager to try it! I love lentil soup, but haven’t tried with all these spices. Will let you know how I get on.
    Tell me more about your book……I would love to get it!

  10. Mairlyn says:

    Hi Liz,
    And welcome! Hope you loved the soup. those spices are heart healthy which is the reason, aside form the flavour, that I add them. You can find either Healthy Starts Here or Homegrown online at either Amazon or Chapters or at major bookstores or independent stores across Canada.
    Peace, love and fibre,

  11. Mags Jones says:

    Hi Marilyn,

    I swore I was not going to buy another recipe book ever! Promising myself I’d go digital!

    Well … after watching you on BTV talking about your new recipe book HOMEGROWN. I was sold. I must admit, one of the things that drew me, was that all the ingredients in your new book are Canadian and healthy.

    This is the first recipe I tried (Spicy Red Lentil Soup) and we loved it. So easy and sooo tasty.

    Thank you Marilyn. Oh and by the way – All our local Chapters in the Burlington area are sold out of Homegrown. I brought the second last copy last week.

    Kind regards

  12. Mairlyn says:

    Hi Mags,
    You totally make writing cookbooks worth it. Thank you so much for taking the time to send me this comment. You made my day!
    Peace, love and fibre,

1 Pings/Trackbacks for "Spicy Red Lentil Soup"
  1. […] chickpeas or split peas. Soups are easy, economical and nutrient dense when you use pulses. Try my Spicy Red Lentil Soup. Leftovers are always freezable and make easy to grab lunch […]

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