Mediterranean Diet Friendly Red Lentil Soup with Turmeric, Ginger & Cumin

Total time55 min

Prep time15 min

Cook time40 min

Mediterranean Diet Friendly Red Lentil Soup with Turmeric, Ginger & Cumin

This vibrant soup checks every box for a Mediterranean-style kitchen, no fixes needed here — it's naturally built around olive oil, vegetables, legumes, and bright citrus. Red lentils simmer down with onion, carrot, and celery into a thick, comforting base, while turmeric, cumin, coriander, and smoked paprika layer in warmth and depth. A hit of fresh ginger and garlic keeps things aromatic, and a big handful of baby spinach folds in right at the end for color and nutrients. Fresh lemon juice brightens the whole pot just before serving, cutting through the richness of the olive oil and spices. It's the kind of plant-forward, whole-food bowl that fits effortlessly into a Mediterranean way of eating, and it reheats beautifully for easy weekday lunches. Finish with parsley or cilantro and a lemon wedge for an extra pop of freshness.

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

Ingredients

6 servings

3 tbsp extra virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
See all
1 large yellow onion, finely diced
4 garlic cloves, minced
1 tbsp fresh ginger, peeled and finely grated
2 medium carrots, peeled and diced
2 celery stalks, diced
1 can (14.5 oz) diced tomatoes
1 ½ cups red lentils, rinsed
6 cups low-sodium vegetable broth
1 ½ tsp ground turmeric
1 ½ tsp ground cumin
1 tsp ground coriander
½ tsp smoked paprika
¼ tsp cayenne pepper (optional)
3 cups baby spinach, loosely packed
2 tbsp fresh lemon juice
salt and pepper to taste

For serving

2 tbsp fresh parsley or cilantro, roughly chopped (optional)
lemon wedges, for serving (optional)

Instructions

1
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion, carrots, and celery and cook, stirring occasionally, until the onion is softened and translucent and the carrots have begun to soften, about 7–8 minutes.
2
Add the garlic and ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!