Spinach Lentil Soup

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Nothing comforts me more on a chilly day than a hearty bowl of Spinach Lentil Soup. It’s one of those recipes that I always come back to when I need something nourishing, filling, and flavorful without too much fuss. The earthy richness of lentils, paired with the vibrant green of fresh spinach and the deep flavor of tomatoes, creates a balance that feels both rustic and wholesome.

What I love most about this soup is its versatility. I can whip it up with pantry staples, toss in any veggies I have on hand, and it always turns out satisfying. It’s perfect for a quick dinner or meal prep for the week. Plus, the way the lentils soak up all the spices and aromatics makes every spoonful better than the last.

Why You’ll Love This Spinach Lentil Soup

This soup is not only incredibly tasty but also packed with nutrition. Lentils are a fantastic source of plant-based protein and fiber, while spinach adds a dose of iron and freshness to every bite. It’s naturally vegan, gluten-free, and easy to customize based on your dietary needs. Whether you’re looking for a weeknight meal or a healthy lunch idea, this soup delivers.

What Kind of Lentils Should I Use?

For this soup, I typically use green or brown lentils because they hold their shape well during cooking, adding a nice texture to the dish. Red lentils will break down more and create a thicker, stew-like consistency—still delicious, just a different experience. Choose based on your preferred texture. No need to soak them ahead, which keeps things simple.

Options for Substitutions

This soup is very forgiving, so there are lots of ways to make it your own:

• Spinach can be swapped with kale or Swiss chard for a heartier green.
• Lentils can be replaced with split peas or red lentils if that’s what you have.
• Carrots and celery can be omitted or substituted with sweet potatoes or bell peppers.
• Want extra protein? Add cooked chicken or chickpeas.
• Craving a smoky touch? A dash of smoked paprika or chipotle powder does wonders.

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Ingredients for this Spinach Lentil Soup

• Olive Oil – Used to sauté the aromatics and give the base a rich, smooth flavor.
• Onion – Provides a savory depth that enhances the soup’s overall taste.
• Garlic – Adds a fragrant, pungent bite that brings warmth to the dish.
• Carrots – Offer a touch of sweetness and texture to contrast the lentils.
• Celery – Balances the sweetness of carrots and adds subtle earthiness.
• Tomato Paste – Gives the soup body and a deep, umami-rich tomato flavor.
• Diced Tomatoes – Contribute acidity and bright tomato flavor.
• Green or Brown Lentils – The heart of the soup, packed with protein and texture.
• Vegetable Broth – Creates a flavorful, savory base without the need for meat.
• Bay Leaf – Adds a layer of herbaceous depth during simmering.
• Ground Cumin & Paprika – Provide warmth, spice, and complexity.
• Salt & Pepper – Essential for seasoning and enhancing all other flavors.
• Fresh Spinach – Stirred in at the end for freshness, color, and nutrients.
• Lemon Juice – Adds brightness and cuts through the richness of the lentils.

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Step 1: Sauté the Aromatics

Heat olive oil in a large pot over medium heat. Add chopped onion, garlic, carrots, and celery. Cook until softened and fragrant, about 5-7 minutes, stirring occasionally so nothing sticks.

Step 2: Add Tomato Base

Stir in the tomato paste and cook for 1-2 minutes to caramelize slightly. Then add the diced tomatoes and cook for another 2-3 minutes until they break down and mix well with the vegetables.

Step 3: Add Lentils and Spices

Add rinsed lentils, cumin, paprika, bay leaf, salt, and pepper. Stir everything together to coat the lentils and vegetables with the spices.

Step 4: Pour in the Broth

Add vegetable broth to the pot and bring the mixture to a boil. Once boiling, reduce the heat to low and let it simmer, partially covered, for about 30-35 minutes or until the lentils are tender.

Step 5: Add Spinach

Once the lentils are cooked, stir in the fresh spinach and let it wilt for 2-3 minutes. It should soften quickly and add a vibrant green color to the soup.

Step 6: Finish with Lemon Juice

Turn off the heat and squeeze in fresh lemon juice to brighten the flavors. Taste and adjust seasoning if needed with more salt or pepper.

Step 7: Serve Hot

Ladle the soup into bowls and serve hot. You can drizzle a bit of olive oil on top or sprinkle with crushed red pepper flakes for added kick.

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How Long to Prepare the Spinach Lentil Soup

Prep Time: The prep work is straightforward and takes about 15 minutes. You’ll spend most of this time chopping the onions, garlic, carrots, and celery, and rinsing the lentils. Because the ingredients are all common and easy to handle, there’s no complicated prep involved.

Cook Time: Cooking takes around 35–40 minutes in total. The soup simmers for about 30–35 minutes, giving the lentils time to become tender and flavorful. Add the spinach and lemon at the end, and you’re done. In less than an hour, you have a nutritious meal ready.

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Tips for Perfect Spinach Lentil Soup

• Rinse lentils thoroughly before using to remove any dust or debris.
• Sauté the vegetables until fully softened to build a strong flavor base.
• Use good-quality vegetable broth for the richest taste.
• Don’t overcook the spinach — add it at the end so it stays vibrant and fresh.
• A splash of lemon juice at the end brightens the whole dish beautifully.

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Watch Out for These Mistakes While Cooking

• Skipping the sauté: Don’t rush this step. It develops flavor depth.
• Undercooked lentils: Make sure they’re fully tender before adding spinach.
• Too much salt early: Salt after broth is added — some store-bought broths are salty.
• Overcrowding with veggies: Too many vegetables can overwhelm the lentils.
• Overcooking spinach: Add spinach only at the end to keep it from getting mushy.

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What to Serve With Spinach Lentil Soup?

1. Crusty Bread

A slice of warm, crusty sourdough or whole grain bread is perfect for dipping into this hearty soup.

2. Simple Green Salad

A light salad with a lemon vinaigrette adds a refreshing contrast.

3. Roasted Vegetables

Oven-roasted root veggies like carrots, sweet potatoes, or parsnips make a cozy companion.

4. Garlic Toast

Garlic-rubbed toast brings an extra punch of flavor.

5. Brown Rice or Quinoa

A scoop of grains served underneath or alongside the soup can turn it into a very filling meal.

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Storage Instructions

Refrigeration: Allow the soup to cool completely before transferring it to an airtight container. It will last in the refrigerator for up to 5 days. The flavors often get even better after a day or two.

Freezing: This soup freezes beautifully. Store it in freezer-safe containers for up to 3 months. Thaw overnight in the fridge or reheat directly on the stove from frozen, adding a splash of water or broth if it thickens too much.

Reheating: Warm over medium heat on the stove, stirring occasionally, or microwave in a heat-safe bowl. Always reheat only what you’ll eat for the best texture and taste.

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Estimated Nutrition

Per serving (approximate)

• Calories: 260
• Protein: 14g
• Fat: 6g
• Saturated Fat: 1g
• Carbohydrates: 36g
• Fiber: 13g
• Sugar: 6g
• Sodium: 620mg

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Frequently Asked Questions

Can I use canned lentils instead of dried?

Yes, but reduce the cooking time significantly. Add them in the last 10–15 minutes since they’re already cooked.

Can I make this soup in advance?

Absolutely. It actually tastes better the next day as the flavors meld together.

Is this soup vegan?

Yes, it’s completely plant-based as long as you use vegetable broth.

Can I add coconut milk for creaminess?

You can! Add 1/2 cup of full-fat coconut milk at the end for a richer, creamier version.

How do I make it spicier?

Add a pinch of red pepper flakes, a chopped chili, or a dash of cayenne to the spice mix.

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Conclusion

Spinach Lentil Soup is more than just a healthy bowl of comfort — it’s a nourishing, easy-to-make meal that fits into any season or schedule. Whether you’re trying to eat more plant-based meals or just need something cozy for dinner, this soup delivers every time with its earthy, satisfying flavor and nutrient-rich ingredients. It’s a recipe I always keep in rotation — and once you try it, I think you will too.

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