Go Back
Top-down view of a healthy Indian meal prep spread including naan, chickpea salad, saffron rice, paneer, chicken, and raita.

Hearty Red Lentil & Vegetable Iftar Prep Soup

A nourishing and flavorful red lentil and vegetable soup, perfectly crafted for easy Iftar meal prep. This wholesome dish is packed with nutrients, comforting spices, and can be prepared in advance for a quick and satisfying break to your fast.
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: Mediterranean, Middle Eastern
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

For the Soup Base
  • 2 tbsp Olive Oil
  • 1 medium Yellow Onion diced
  • 2 medium Carrots peeled and diced
  • 2 stalks Celery diced
  • 3 cloves Garlic minced
Main Ingredients
  • 1 cup Red Lentils rinsed
  • 6 cups Vegetable Broth
  • 1 can Diced Tomatoes 14.5 oz, undrained
  • 5 oz Fresh Spinach roughly chopped
Spices and Seasoning
  • 1 tsp Ground Cumin
  • 1/2 tsp Ground Turmeric
  • 1/2 tsp Ground Coriander
  • 1 tsp Salt or to taste
  • 1/2 tsp Black Pepper or to taste
For Serving
  • 2 tbsp Fresh Lemon Juice optional
  • 1/4 cup Fresh Cilantro chopped, optional

Equipment

  • Large Pot or Dutch Oven
  • Cutting Board
  • Sharp Knife
  • Measuring Cups
  • Measuring Spoons

Method
 

Prepare Vegetables
  1. Dice the onion, carrots, and celery. Mince the garlic. Rinse the red lentils under cold water until the water runs clear. Roughly chop the fresh spinach.
Sauté Aromatics
  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables start to soften. Add the minced garlic and cook for another 1 minute until fragrant.
Simmer the Soup
  1. Stir in the rinsed red lentils, vegetable broth, undrained diced tomatoes, ground cumin, ground turmeric, ground coriander, salt, and black pepper. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender and the vegetables are cooked through.
Finish and Serve
  1. Stir in the roughly chopped fresh spinach and cook for 2-3 minutes until wilted. Taste and adjust seasoning as needed.
  2. Ladle the hot soup into bowls. If desired, drizzle with fresh lemon juice and sprinkle with fresh chopped cilantro before serving.

Notes

This soup is excellent for meal prep! Allow it to cool completely before transferring to airtight containers. It can be stored in the refrigerator for up to 4-5 days, or frozen for up to 3 months. Thaw overnight in the fridge and reheat gently on the stovetop or in the microwave, adding a splash of water or broth if it's too thick. Serve with crusty bread or a side salad for a complete Iftar meal.