This hearty Lentil Spinach Soup is a quick, one-pot meal that’s as nourishing as it is satisfying.
Packed with plant-based protein from lentils, fiber-rich vegetables, and heart-healthy olive oil, it’s low in saturated fat and naturally gluten-free.
Perfect for busy weekdays or meal prep, this vibrant soup warms you up while supporting a balanced, wholesome diet.
Lentil Spinach Soup
Equipment
- 1 large pot (6–8 qt)
- 1 cutting board
- 1 chef’s knife
- 1 wooden spoon or spatula
- 1 measuring cup
- 1 Measuring spoon
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 yellow onion finely chopped
- 2 –3 medium carrots peeled and diced
- 3 –4 garlic cloves minced
- 10 ounces fresh baby spinach chopped (or regular spinach)
- 1 cup dried lentils see notes for alternatives
- 2 teaspoons dried oregano
- 2 15-ounce cans diced tomatoes
- 5 cups vegetable broth
- 2 –3 tablespoons fresh lemon juice from 1 lemon
- Optional: dairy-free parmesan for serving
Instructions
- Prepare the Vegetables: Begin by gathering all your vegetables. Peel and finely chop the carrots into small, even pieces to ensure they cook evenly. Dice the yellow onion into small, uniform pieces and mince the garlic cloves. If using regular spinach instead of baby spinach, chop it roughly into bite-sized pieces. Having all your vegetables prepped before turning on the stove will make the cooking process smooth and stress-free.
- Heat the Olive Oil: Place a large, heavy-bottomed pot over medium heat. Pour in 2 tablespoons of extra virgin olive oil and allow it to warm gently. Swirl the pot to coat the bottom evenly. This step ensures the vegetables will sauté without sticking and that the flavors will begin to develop from the very first moment.
- Sauté the Onion and Carrots: Add the chopped onion and diced carrots to the pot. Stir continuously for 3–5 minutes, or until the onions become translucent and slightly softened, releasing a natural sweetness. This step helps build the flavor base of the soup. Make sure to scrape the bottom of the pot occasionally so nothing sticks or burns.
- Cook the Garlic: Add the minced garlic to the pot, stirring for another 2–3 minutes. Be careful not to burn the garlic, as it can turn bitter. At this stage, the aromatic base of your soup is coming together, and the kitchen should be filled with a delightful, savory aroma.
- Wilt the Spinach: Add the chopped spinach to the pot. Cover it with a lid and allow it to wilt for 3 minutes, stirring occasionally. This gentle steaming will soften the greens without overcooking them, preserving their vibrant color and fresh flavor.
- Add Lentils and Seasoning: Pour the dried lentils into the pot, followed by 2 teaspoons of dried oregano. Stir thoroughly to combine the lentils with the sautéed vegetables and spinach. Coating the lentils in the flavorful oil and aromatics helps them absorb more taste as they cook.
- Incorporate Tomatoes and Broth: Add the two cans of diced tomatoes, including their juices, and pour in 5 cups of vegetable broth. Stir everything well to combine. Make sure the lentils are fully submerged in the liquid for even cooking. This mixture forms the hearty base of your soup.
- Bring to a Simmer: Increase the heat slightly to bring the soup to a gentle boil. Once boiling, reduce the heat to low and let it simmer partially covered with a lid. Simmering gently prevents the soup from evaporating too quickly while allowing the flavors to meld.
- Cook Until Lentils Are Tender: Allow the soup to simmer for 20–30 minutes, stirring occasionally. Taste the lentils after 20 minutes; they should be tender but not mushy. If necessary, continue cooking until they reach your preferred texture. This slow simmer ensures that the soup develops a rich, comforting flavor throughout.
- Finish with Lemon Juice: Remove the pot from heat. Squeeze the juice of one lemon (about 2–3 tablespoons) over the soup and stir well. The fresh citrus brightens the flavors and adds a subtle zing that complements the earthy lentils and spinach.
- Serve Warm and Optional Garnish: Ladle the soup into bowls while still hot. For extra richness and a hint of indulgence, sprinkle with optional dairy-free parmesan or your favorite plant-based topping. Serve immediately for a warm, comforting meal, or allow it to cool slightly before storing for later.
Notes
- Soaking lentils for a few hours or overnight reduces cooking time and improves digestibility.
- If using canned lentils, rinse well and reduce the broth slightly to avoid a watery soup.
- Adjust seasoning according to your broth’s salt content, and taste before serving.
- Fresh, vibrant spinach provides the best color and flavor; frozen spinach can be used as a substitute.
- For a richer texture, partially blend a portion of the soup and stir it back in.
- Lemon juice is best added at the end to brighten flavors and maintain freshness.
Chef’s Secrets: Enhancing Flavor And Texture
To elevate this soup’s flavor, consider sautéing the vegetables slowly over medium heat until they release their natural sweetness.
Toasting the dried oregano briefly in the oil before adding liquids can intensify its aroma.
For added depth, try finishing with a small drizzle of high-quality extra virgin olive oil right before serving.
If you like a creamier texture, partially blend a portion of the soup and stir it back in—this creates a luxurious consistency without adding dairy.
Always finish with lemon juice for brightness; it balances the earthy lentils beautifully.
Serving Suggestions: Pairing Ideas And Tips
This soup is satisfying on its own, but pairing it with a crusty whole-grain bread or a side of garlic-roasted vegetables makes a complete meal.
Top with a sprinkle of fresh herbs like parsley or basil for added freshness.
For extra protein, consider adding cooked chickpeas or a dollop of vegan yogurt.
It also works beautifully as a light lunch, reheated with a side salad or grain bowl.
This soup is versatile enough to serve as a starter or a main course depending on portion size.
Storage Tips: Keeping Soup Fresh Longer
Store the soup in an airtight container in the refrigerator for up to 4–5 days.
Reheat gently on the stovetop or in the microwave, adding a splash of vegetable broth or water if it has thickened.
For longer-term storage, this soup freezes exceptionally well; portion it into individual containers and freeze for up to 3 months.
Thaw overnight in the fridge before reheating, and stir well to restore the smooth texture.
Avoid storing lemon juice separately, as it is best added fresh when serving to maintain brightness.
Frequently Asked Questions
1. Can I use red lentils instead of green or brown?
Yes, red lentils cook faster and will create a softer, slightly creamier texture. Reduce cooking time to 15–20 minutes and keep an eye on them to prevent overcooking.
2. Do I need to peel the carrots?
Peeling is optional, but it ensures a smoother texture and removes any bitterness from the skin. Scrubbing them well is fine if you prefer to leave the skin on.
3. Can I make this soup in a slow cooker?
Absolutely! Sauté the onion, carrot, and garlic first, then transfer all ingredients to the slow cooker. Cook on low for 4–5 hours or high for 2–3 hours until lentils are tender.
4. How can I increase protein without changing flavor?
Adding extra lentils, chickpeas, or a plant-based protein powder designed for soups works well. Simply adjust the cooking liquid to maintain the desired consistency.
5. Can I use frozen spinach instead of fresh?
Yes, frozen spinach is a convenient alternative. Thaw it and drain excess water before adding to the soup during the last 5–10 minutes of cooking to avoid making the soup too watery.
