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