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Lentil Spinach Soup Recipe

Lentil Spinach Soup

iamwinfred
This hearty lentil spinach soup combines earthy lentils, vibrant spinach, and aromatic spices for a bowl of pure comfort. Ready in under an hour with no soaking required, this one-pot wonder is naturally vegan, gluten-free, and packed with plant-based protein and nutrients. The flavors deepen overnight, making it perfect for meal prep.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Soup
Cuisine Mediterranean
Servings 6 servings
Calories 245 kcal

Equipment

  • Large Dutch oven or heavy-bottomed pot at least 6 quarts
  • Wooden spoon or spatula
  • Sharp chef's knife
  • Cutting board
  • Measuring cups and spoons
  • Ladle for serving

Ingredients
  

  • 2 tablespoons olive oil 30ml
  • 1 large onion about 1½ cups or 200g, diced
  • 3 cloves garlic minced
  • 2 medium carrots about 1 cup or 130g, diced
  • 2 stalks celery about 1 cup or 100g, diced
  • 1½ cups brown or green lentils 300g, rinsed and drained
  • 6 cups vegetable broth 1.4 liters
  • 1 can diced tomatoes 14.5 oz or 411g, with juice
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon turmeric
  • 1 bay leaf
  • 4 cups fresh spinach about 120g, roughly chopped
  • 2 tablespoons lemon juice freshly squeezed
  • salt to taste
  • black pepper to taste

For Garnish

  • fresh parsley chopped

Instructions
 

  • Heat olive oil in Dutch oven over medium heat. Add diced onion and cook 5-6 minutes until soft and translucent, then stir in garlic and cook 1 minute until fragrant.
  • Add carrots and celery, stirring to coat. Cook 5-7 minutes until vegetables begin to soften and develop color on the edges.
  • Sprinkle cumin, smoked paprika, and turmeric onto vegetables. Stir constantly for 30 seconds to 1 minute until spices become fragrant.
  • Add rinsed lentils and stir for 1 minute. Pour in vegetable broth, diced tomatoes with juice, and bay leaf. Bring to a boil, then reduce to gentle simmer.
  • Cover pot partially and simmer 25-30 minutes, stirring occasionally, until lentils are tender but hold their shape. Add more broth if soup becomes too thick.
  • Remove and discard bay leaf. Stir in fresh spinach in batches, letting each wilt (2-3 minutes total). Add lemon juice and stir.
  • Taste and season with salt and pepper as needed. Ladle into bowls, garnish with fresh parsley, and serve immediately.

Notes

  • Always rinse lentils before cooking to remove debris and excess starch that can make the soup cloudy.
  • Brown and green lentils hold their shape best. Red lentils cook faster but break down, creating a creamier texture.
  • Fresh spinach works better than frozen, but you can use 10 oz frozen spinach (thawed and squeezed dry) in a pinch.
  • Season with salt at the end since lentils absorb salt as they cook.
  • The lemon juice at the end brightens flavors and balances the earthiness of the lentils—don't skip it.
  • For thicker soup, mash some lentils against the pot or blend one-third of the soup.
  • Soup tastes even better the next day as flavors meld. Store refrigerated up to 5 days.
  • Freeze for up to 3 months in portion-sized containers. Add extra broth when reheating as lentils absorb liquid.
  • For best freezer results, freeze before adding spinach, then stir in fresh spinach when reheating.
  • Add cooked chicken, turkey sausage, or chickpeas for extra protein, or stir in coconut milk for a creamy variation.

Nutrition

Serving: 1BowlCalories: 245kcalCarbohydrates: 38gProtein: 14gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 620mgPotassium: 750mgFiber: 15gSugar: 6gVitamin A: 120IUVitamin C: 35mgCalcium: 8mgIron: 40mg
Keyword healthy soup, lentil soup, meal prep soup, one pot meal, vegan soup
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