If you’re looking for a nourishing, comforting meal that comes together with simple pantry staples, this easy spinach lentil soup is exactly what you need. Packed with plant-based protein, fiber-rich lentils, and vibrant vegetables, this soup is both satisfying and wholesome — perfect for busy weeknights, cozy lunches, or healthy meal prep.
Why You’ll Love This Spinach Lentil Soup
This soup checks all the right boxes for a go-to everyday recipe. It’s hearty without being heavy, deeply flavorful without complicated steps, and naturally vegan and gluten-free. The lentils provide a comforting, earthy base, while tomatoes add richness and spinach brings freshness and color. A splash of lemon juice at the end brightens everything up, making each spoonful feel balanced and cozy.
It’s also incredibly versatile. Whether you’re feeding your family, cooking ahead for the week, or trying to add more plant-based meals to your routine, this spinach lentil soup fits right in.
Ingredients You’ll Need
- 2 tbsp olive oil
- 1 medium onion, diced
- 2 medium carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp paprika
- 2 tbsp tomato paste
- 1 cup green or brown lentils, rinsed
- 1 can tomatoes (diced or crushed)
- 6 cups vegetable broth
- 1 bay leaf
- 4 cups fresh spinach
- 1 tbsp lemon juice
- Salt and pepper, to taste
How to Make Spinach Lentil Soup (Step-by-Step)
Step 1: Sauté the vegetables
Heat olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook for 5–7 minutes until softened and fragrant.
Step 2: Build the flavor
Stir in the garlic, cumin, paprika, and tomato paste. Cook for about 1 minute, letting the spices bloom and the tomato paste deepen in color.
Step 3: Simmer the soup
Add the lentils, canned tomatoes, vegetable broth, and bay leaf. Bring to a gentle boil, then reduce heat and simmer uncovered for 25–30 minutes, or until lentils are tender.
Step 4: Finish with spinach
Stir in the fresh spinach and cook for 2–3 minutes until wilted.
Step 5: Brighten and serve
Remove the bay leaf. Add lemon juice, salt, and pepper to taste. Serve warm and enjoy.
Tips & Variations
- Make it creamier: Blend a cup of the soup and stir it back in.
- Change the greens: Kale or Swiss chard work beautifully.
- Short on time? Use red lentils for faster cooking.
- Extra warmth: Add a pinch of smoked paprika or dried thyme.
- Texture control: Add more broth if you prefer a thinner soup.
Serving Ideas & Storage
Serve this spinach lentil soup with crusty bread, warm flatbread, or a simple side salad for a complete meal. It also pairs well with roasted vegetables for an extra hearty dinner.
Storage:
- Refrigerator: Store in an airtight container for up to 5 days
- Freezer: Freeze for up to 3 months
- Reheat gently on the stovetop or microwave, adding broth if needed
Easy Spinach Lentil Soup for Healthy Weeknights
- Total Time: 45 minutes
- Yield: 6 servings 1x
Description
A hearty, wholesome Spinach Lentil Soup made with earthy lentils, aromatic vegetables, and fresh spinach in a rich tomato broth. Naturally vegan and gluten-free, it’s perfect for a quick dinner, healthy lunch, or easy meal prep.
Ingredients
2 tbsp olive oil
1 medium onion, diced
2 medium carrots, chopped
2 celery stalks, chopped
3 cloves garlic, minced
2 tbsp tomato paste
1 tsp ground cumin
1 tsp paprika
1 cup green or brown lentils (dry), rinsed
1 (14.5 oz / 400 g) can diced tomatoes (or crushed)
6 cups vegetable broth
1 bay leaf
4 cups fresh spinach
1 tbsp lemon juice
Salt and black pepper, to taste
Instructions
1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery; cook 5–7 minutes until softened.
2. Stir in garlic, tomato paste, cumin, and paprika; cook 1 minute until fragrant.
3. Add lentils, diced tomatoes, vegetable broth, and bay leaf. Bring to a gentle boil.
4. Reduce heat and simmer (uncovered) 25–30 minutes, until lentils are tender.
5. Stir in spinach and cook 2–3 minutes, until wilted.
6. Remove bay leaf. Add lemon juice, then season with salt and pepper to taste.
7. Serve hot. Add a splash of broth if you prefer a thinner soup.
Notes
Rinse lentils well before cooking to remove dust/debris.
For a creamier texture, blend 1–2 cups of soup and stir back in.
Swap spinach with kale or Swiss chard (add a few extra minutes to soften).
Storage: refrigerate up to 5 days; freeze up to 3 months. Reheat with a bit of extra broth if needed.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (about 1 1/2 cups)
- Calories: 260
- Sugar: 6 g
- Sodium: 520 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 13 g
- Protein: 14 g
- Cholesterol: 0 mg
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~260 |
| Protein | 14g |
| Carbohydrates | 38g |
| Fat | 7g |
| Fiber | 13g |
| Sodium | ~520mg |
Final Thoughts
This easy spinach lentil soup proves that healthy food can still be deeply comforting and full of flavor. With simple ingredients and a one-pot method, it’s a recipe you’ll come back to again and again — whether you’re cooking for your family or planning nourishing meals for the week ahead.