Lentil Vegetable and Spinach Soup

Warm, hearty, and incredibly nourishing, this Lentil Vegetable and Spinach Soup is a wholesome one-pot wonder bursting with vibrant flavors and nutrient-dense ingredients. Packed with tender lentils, aromatic vegetables like onion, carrot, and celery, and infused with earthy spices like cumin and paprika, this plant-based soup is a comfort food favorite for cozy evenings or meal prep. The addition of baby spinach adds a boost of vitamins, while the simmering process melds the flavors beautifully. Ready in under an hour, this gluten-free and vegan-friendly soup is perfect for busy weeknights, and it’s best served with a garnish of fresh parsley for an extra hint of freshness. Whether you're looking for a healthy dinner option or a warming lunch, this protein-rich recipe is sure to become a staple in your kitchen.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 cup dried green or brown lentils, rinsed and drained
• 1 can canned diced tomatoes (14 oz)
• 6 cups vegetable broth
• 1 bay leaf
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 3 cups baby spinach leaves, roughly chopped
• 2 tablespoons fresh 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, carrots, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic and cook for 1 minute until fragrant.

Step 4

Add the rinsed lentils, canned diced tomatoes (with their juices), vegetable broth, bay leaf, ground cumin, ground paprika, salt, and black pepper to the pot. Stir to combine.

Step 5

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

Step 6

Discard the bay leaf and taste the soup, adjusting salt and pepper if needed.

Step 7

Stir in the chopped baby spinach and let it wilt into the soup, about 2-3 minutes.

Step 8

Ladle the soup into bowls, garnish with fresh parsley if desired, and serve hot.

Nutrition Facts

Serving size	(2794.0g)

Amount per serving	% Daily Value*
Calories	1351.8

Total Fat 44.1g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6776.0mg	0%
Total Carbohydrate 198.4g	0%
Dietary Fiber 55.0g	0%
Total Sugars 57.0g
Protein 59.0g	0%

Vitamin D 0IU	0%
Calcium 728.7mg	0%
Iron 25.5mg	0%
Potassium 6773.1mg	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: 27.8%

Protein: 16.5%

Carbs: 55.6%