Lentil and Spinach Soup

Warm up with a hearty and nutritious Lentil and Spinach Soup, a comforting bowl of goodness that’s as flavorful as it is wholesome. This easy-to-make recipe combines protein-packed lentils, vibrant fresh spinach, and a medley of aromatic vegetables, including onion, carrot, and celery, all simmered in a spiced vegetable broth infused with cumin, paprika, and thyme. A touch of zesty lemon juice brightens every spoonful, while optional parsley makes the perfect fresh garnish. Ready in under an hour, this vegan and gluten-free soup is ideal for a cozy weeknight dinner or a meal-prep favorite. Serve it with crusty bread or enjoy it on its own for a satisfying, nutrient-dense dish the whole family will love.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 2 tablespoons Olive oil
• 1 medium Onion, diced
• 3 cloves Garlic, minced
• 2 medium Carrot, diced
• 2 stalks Celery, diced
• 1 cup Dried green or brown lentils, rinsed
• 6 cups Vegetable broth
• 1 14-ounce can Canned diced tomatoes
• 1 teaspoon Ground cumin
• 1 teaspoon Paprika
• 1 teaspoon Dried thyme
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 cups Fresh spinach, roughly chopped
• 2 tablespoons Lemon juice
• 2 tablespoons Parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the lentils, vegetable broth, diced tomatoes (with their juice), ground cumin, paprika, dried thyme, salt, and black pepper.

Step 5

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 25-30 minutes, or until the lentils are tender.

Step 6

Stir in the chopped spinach and cook for an additional 2-3 minutes, until the spinach wilts.

Step 7

Remove the pot from heat and stir in the lemon juice.

Step 8

Serve the soup hot, garnished with fresh parsley if desired.

Nutrition Facts

Serving size	(2601.3g)

Amount per serving	% Daily Value*
Calories	1377.9

Total Fat 55.3g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 10.4g
Cholesterol 7.9mg	0%
Sodium 6573.5mg	0%
Total Carbohydrate 178.8g	0%
Dietary Fiber 53.2g	0%
Total Sugars 48.4g
Protein 57.7g	0%

Vitamin D 0IU	0%
Calcium 736.9mg	0%
Iron 25.8mg	0%
Potassium 6230.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.5%

Protein: 16.0%

Carbs: 49.5%