Description
A hearty and wholesome dish, this Spinach Lentil Soup is perfect for anyone seeking a quick dinner, healthy lunch, or easy recipe packed with plant-based protein. It combines earthy lentils, aromatic vegetables, and vibrant spinach in a rich tomato broth that warms you from the inside out. Whether you’re meal prepping for the week or just looking for new dinner ideas, this comforting bowl is a go-to favorite. It’s naturally vegan, gluten-free, and loaded with nutrients — ideal for those seeking nutritious food ideas without sacrificing flavor.
Ingredients
2 tablespoons olive oil
1 medium onion, diced
3 cloves garlic, minced
2 medium carrots, diced
2 stalks celery, diced
2 tablespoons tomato paste
1 can (14.5 ounces) diced tomatoes
1 cup green or brown lentils, rinsed
6 cups vegetable broth
1 bay leaf
1 teaspoon ground cumin
1 teaspoon paprika
Salt and pepper, to taste
4 cups fresh spinach
1 tablespoon lemon juice
Instructions
1. Heat olive oil in a large pot over medium heat. Add onion, garlic, carrots, and celery. Sauté for 5–7 minutes until softened.
2. Stir in tomato paste and cook for 1–2 minutes to deepen the flavor.
3. Add diced tomatoes and cook for another 2–3 minutes until slightly broken down.
4. Add lentils, cumin, paprika, bay leaf, salt, and pepper. Stir to coat the vegetables and lentils with spices.
5. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer, partially covered, for 30–35 minutes until lentils are tender.
6. Stir in spinach and cook for 2–3 minutes until wilted.
7. Finish with lemon juice. Taste and adjust seasoning if needed.
8. Serve hot with optional garnishes like olive oil drizzle or red pepper flakes.
Notes
For a creamier version, blend half of the soup before adding spinach.
You can substitute kale or Swiss chard for spinach if desired.
This soup thickens as it sits—add extra broth or water when reheating.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean-inspired
Nutrition
- Serving Size: 1 bowl
- Calories: 260
- Sugar: 6g
- Sodium: 620mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 13g
- Protein: 14g
- Cholesterol: 0mg
Keywords: lentil soup, vegan soup, healthy dinner, easy recipe, spinach recipes