FusionMedium · Hot
Smoky Red Lentil and Spinach Soup with Crispy Shallots
A hearty, plant-based soup packed with smoky spices, tender red lentils, and wilted spinach, finished with golden crispy shallots for crunch.
Prep
15 min
Cook
30 min
Total
45 min
Method
Prep
1
Dice the yellow onion. Mince the garlic. Peel and dice the carrot into small pieces. Slice the shallots into thin rings.
Build Soup Base
3
4
Add the minced garlic and cook for 1 minute until fragrant. Stir in the smoked paprika and ground cumin, cooking for 30 seconds to bloom the spices.
Simmer Soup
5
Add the red lentils, diced carrot, and water to the pot. Bring to a boil, then reduce heat and simmer for 20 minutes, stirring occasionally, until the lentils are completely tender and breaking down.
6
Stir in the chopped spinach and let it wilt for 2 minutes. Season with salt and black pepper. Add the lemon juice and soy sauce, stirring to combine.
Make Crispy Shallots
7
Toss the shallot rings with the all-purpose flour until evenly coated. Shake off any excess flour.
8
Heat the sunflower oil in a small skillet over medium-high heat. Fry the shallot rings in batches for 2-3 minutes, stirring frequently, until golden brown and crispy. Transfer to a paper towel-lined plate.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -10
Calories
673
per serving
Source of protein · 32gLow sugar · 12gLow saturated fat · 3g
Protein
32g
Carbs
91g
Fat
24g
Sat. fat
3g
Fiber
13g
Sugar
12g
Sodium
850mg
VeganDairy FreeEgg FreePlant BasedHigh FiberHigh ProteinPlant Protein
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.4
per serving
ACarbonAEU all-round· both agree
Water
0.6m³
Runoff
0.06g P
Red lentils drives 34% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
3
Sweet
5
Salty
3
Sour
2
Bitter
4
Spicy
Textures
CrispyTenderSilky
Aromas
SmokyEarthyHerbalPungent
Kitchen Equipment
Primary Tool
Large PotCounter FootprintMedium
Techniques
Safety & Storage
Cooking Temperature
Heat sunflower oil to 350-375°F before frying shallot rings. Test with a small piece - it should sizzle immediately. Do not let oil smoke.
Cross Contamination
Clean all utensils, cutting boards, and surfaces thoroughly when preparing this dish for individuals with soy or wheat allergies. Use dedicated equipment if possible.
Storage
Store soup separately from crispy shallots. Soup keeps refrigerated for 3-5 days. Crispy shallots lose crunch when stored with liquid - keep in airtight container at room temperature for up to 2 days.
Handling
Use long tongs or a slotted spoon when frying shallots to prevent oil splatter burns. Stand back from pot when adding ingredients to boiling soup.
Allergen Warning
Contains soy and wheat/gluten. For wheat-free version, substitute with rice flour or cornstarch for coating. Use tamari instead of soy sauce for gluten-free.
High Risk Population
Immunocompromised individuals should ensure lentils are cooked until completely tender (no firmness remaining) and soup is reheated to 165°F throughout.
Equipment Safety
Use a heavy-bottomed skillet for frying to ensure even heat distribution and prevent oil from overheating. Never leave hot oil unattended.
Pro Tips
Technique
Don't rush the crispy shallots — keep the heat medium-high and stir constantly, pulling them off the moment they're golden. They go from perfect to burnt surprisingly fast, and nobody wants bitter shallots ruining their cozy soup vibes.
Make Ahead
This soup is actually better the next day! The lentils continue absorbing broth and the spices meld overnight. Make a double batch and you're set for lunch prep.
Substitution
No red lentils? Yellow lentils work, though they'll break down even more — making a thicker, almost dal-style soup. Swap the spinach for kale if that's what you've got, just give it an extra minute to wilt.
From the chef
This soup was my answer to every 'vegan food is boring' comment I'd ever gotten — until I realized those people had just never had good vegan food. Red lentils are my secret weapon for velvety, satisfying soups that cook down into something genuinely comforting, and that hit of smoked paprika mixed with a squeeze of lemon at the end? It wakes everything up. The crispy shallots aren't optional — they're the textural contrast that makes people ask for seconds.
TagsVeganPlant BasedHigh FiberOne PotWeeknight Dinner
AllergensSoyWheatGluten
Source: generated · June 10, 2026