Lentil Spinach Soup
A simple, wholesome one-pot soup combining tender lentils, fresh spinach, and vibrant tomatoes. High in plant-based protein and fiber, this vegan and gluten-free soup is perfect for a cozy dinner or batch meal prep, ready in under an hour.
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.
