Description
This hearty Spinach Lentil Soup is a warm and nourishing one-pot meal perfect for a quick lunch, easy dinner, or healthy snack. Packed with brown lentils, tender spinach, and flavorful vegetables in a tomato-based broth, this recipe is rich in plant-based protein and fiber while being dairy-free and naturally gluten-free. Ideal for meal prep, comfort food cravings, or anyone searching for nutritious food ideas, this easy recipe makes soup night feel special and stress-free.
Ingredients
1 tablespoon olive oil
1 medium yellow onion, chopped
2 garlic cloves, minced
2 carrots, diced
2 celery stalks, diced
1 teaspoon ground cumin
1 teaspoon sweet paprika
1/2 teaspoon dried thyme
1 teaspoon salt (or to taste)
1/2 teaspoon black pepper
1 cup brown or green lentils, rinsed
1 can (14.5 oz) diced tomatoes
6 cups vegetable broth
5 ounces fresh spinach
1 tablespoon lemon juice
extra olive oil and smoked paprika for finishing
Instructions
1. Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, and celery. Sauté for 6–8 minutes until soft and fragrant.
2. Stir in cumin, paprika, thyme, salt, and pepper. Toast the spices for 1 minute to release their flavor.
3. Add rinsed lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes until lentils are tender.
4. Stir in spinach and lemon juice. Let the spinach wilt completely. Taste and adjust seasoning if needed.
5. Serve hot with a drizzle of olive oil and a pinch of smoked paprika on each bowl.
Notes
Soaking the lentils for 20 minutes before cooking helps them hold their shape and cook faster.
If the soup thickens too much after storing, just add a splash of water or broth when reheating.
Top with Greek yogurt, chili flakes, or serve with crusty bread for a heartier meal.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 270
- Sugar: 5g
- Sodium: 540mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
Keywords: spinach lentil soup, easy dinner, healthy soup recipe, quick lunch, vegetarian soup, one pot meal, meal prep soup