Table of Contents
There’s something deeply comforting about a bowl of homemade lentil and spinach soup the gentle aroma of simmering vegetables, the earthy depth of lentils, and the vibrant freshness of greens coming together. This recipe is not just nourishing for your body but soothing for your soul. It reminds you to slow down, savor simple ingredients, and reconnect with warmth and wellness through food.
Why You’ll Love This Lentil Spinach Soup
When life feels rushed and hectic, this hearty soup becomes your cozy companion. The lentils give you sustained energy, spinach infuses the dish with nutrients, and the citrusy hint of lemon brightens every spoonful. You’ll appreciate how easily it fits into your weeknight dinner rotation healthy, filling, and budget-friendly.
Print
Nutritious Lentil Spinach Soup Ready in 30 Minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
A wholesome and comforting lentil and spinach soup rich with earthy spices, tender lentils, and fresh greens perfect for cozy evenings.
Ingredients
- 3 tablespoons olive oil
- 1 whole onion, diced
- 1 whole carrot, peeled and diced
- 1 teaspoon minced garlic
- 1 tablespoon tomato paste
- 1 1/2 teaspoons cumin
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 quart low sodium vegetable stock
- 1 cup water
- 1 1/4 cups lentils (brown, green or red), rinsed and sorted
- 1 bay leaf
- 2 cups fresh spinach leaves
- 1/4 cup chopped cilantro
- 1 whole lemon
Instructions
1. Heat olive oil in a pot, then sauté onion and carrot until golden.
2. Add garlic and cook briefly until fragrant.
3. Stir in tomato paste, cumin, cayenne, salt, and pepper; cook 2 minutes.
4. Add stock, water, lentils, and bay leaf; simmer 30 minutes.
5. Remove bay leaf and partially blend soup.
6. Add spinach and cilantro, stir until wilted.
7. Add lemon juice, adjust seasoning, and serve.
Notes
Store leftovers in the refrigerator for up to 4 days or freeze up to 3 months.
Great for meal prep and make-ahead dinners.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy, Vegetarian
Ingredients for Lentil Spinach Soup
Here’s everything you need for this wholesome, flavor-packed soup.
| Ingredient | Quantity | Notes |
|---|---|---|
| Olive oil | 3 tablespoons | Use extra virgin for best flavor |
| Onion | 1 whole, diced | Yellow or white onion works best |
| Carrot | 1 whole, peeled and diced | Adds sweetness and color |
| Minced garlic | 1 teaspoon | Use fresh for rich aroma |
| Tomato paste | 1 tablespoon | Deepens the flavor |
| Ground cumin | 1½ teaspoons | Adds warmth |
| Cayenne pepper | ¼ teaspoon | Adjust to your spice tolerance |
| Salt | ½ teaspoon | To taste |
| Black pepper | ¼ teaspoon | Freshly ground preferred |
| Vegetable stock | 1 quart | Substitute chicken stock if desired |
| Water | 1 cup | Helps balance consistency |
| Lentils (brown, green, or red) | 1¼ cups | Rinsed and sorted |
| Bay leaf | 1 leaf | Adds subtle depth |
| Fresh spinach leaves | 2 cups | Can use kale or chard instead |
| Chopped cilantro | ¼ cup | Substitute parsley if preferred |
| Lemon juice | From 1 whole lemon | Adds brightness at the end |
Step-by-Step Cooking Instructions
Step 1: Sauté the Base
Heat olive oil in a large soup pot over medium heat. Add diced onion and carrot, stirring until the onion softens and turns golden. Add garlic and sauté for another minute or two until fragrant.
Step 2: Build the Flavor
Stir in tomato paste, cumin, cayenne pepper, salt, and black pepper. Sauté for about 2 minutes to develop the flavors and coat the vegetables evenly.
Step 3: Simmer the Lentils
Add the vegetable stock, water, lentils, and bay leaf. Stir gently and bring to a boil. Reduce heat, partially cover the pot, and let everything simmer for about 30 minutes, or until the lentils become tender and thickened.
Step 4: Blend for Texture
Remove the bay leaf. Use an immersion blender to puree half the soup this method keeps the soup hearty yet creamy.
Step 5: Add the Greens
Return the pot to medium heat. Stir in spinach and cilantro, cooking for a couple of minutes until the greens just wilt.
Step 6: Finish and Serve
Remove from heat and stir in lemon juice to taste. Adjust seasonings, ladle into bowls, and serve warm with crusty bread for a complete meal.
Helpful Tips for the Best Lentil Spinach Soup
- Choose your lentils wisely: Red lentils cook faster and give a creamier texture, while green or brown lentils hold their shape better.
- Layer your flavors: Sautéing the tomato paste deepens the richness of your broth.
- Add citrus at the end: Lemon juice preserves its brightness and balances the earthiness of lentils.
- Storage tip: This soup stores well for up to 4 days in the refrigerator. It also freezes beautifully just skip the greens until reheating.
- Make it your own: Add diced potatoes, a pinch of smoked paprika, or top with Greek yogurt for added richness.
Nutritional Profile
| Nutrient | Amount (per serving) |
|---|---|
| Calories | 210 |
| Fat | 8g |
| Saturated Fat | 1g |
| Cholesterol | 0mg |
| Sodium | 480mg |
| Carbohydrates | 27g |
| Fiber | 9g |
| Protein | 10g |
| Sugar | 4g |
This protein-packed soup is naturally vegetarian, high in fiber, and loaded with iron and vitamins from spinach, making it an ideal fit for a balanced diet.
Variations and Customizations
- Mediterranean twist: Add a sprinkle of feta cheese and a drizzle of olive oil before serving.
- Indian-style: Include turmeric and garam masala for deeper warmth and color.
- Vegan protein boost: Toss in cooked chickpeas or tofu cubes.
- Creamier version: Blend the entire soup for a smoother, velvety texture.
FAQ – Lentil Spinach Soup
1. Can I make lentil and spinach soup ahead of time?
Yes, you can make it up to two days in advance. The flavors develop beautifully as it sits.
2. What type of lentils work best?
Brown or green lentils hold their shape, while red lentils cook faster and yield a creamier texture.
3. Can I freeze this soup?
Definitely! Let it cool completely before freezing. Add spinach fresh when reheating for the best texture.
4. How can I make it more filling?
Serve with cooked quinoa, farro, or bread on the side.
5. Is this soup vegan and gluten-free?
Yes, it’s vegan and naturally gluten-free if you use vegetable broth.
Conclusion
Your Lentil and Spinach Soup is more than a recipe it’s a reminder that nourishing meals don’t have to be complex. Every spoonful delivers flavor, texture, and comfort, bringing a sense of peace and satisfaction to your table. So grab your ladle and let your kitchen fill with the aroma of one of the purest, heartwarming soups you’ll ever make.