Spinach and Lentil Soup

Cozy up with a bowl of nourishing Spinach and Lentil Soup, a wholesome and satisfying dish bursting with earthy flavors and vibrant ingredients. This hearty soup features protein-packed red lentils simmered to perfection in a rich vegetable broth, enhanced with warming spices like cumin, coriander, and paprika. Bright pops of fresh baby spinach and a splash of zesty lemon juice add a refreshing twist, while aromatic sautéed onions, garlic, and diced vegetables create a comforting base. Quick to prepare in just 50 minutes and brimming with plant-based goodness, this recipe is ideal for busy weeknight dinners or meal prep. Serve it hot, garnished with fresh parsley, for a warming, nutrient-packed meal that’s both delicious and nourishing. Perfect for vegans and vegetarians, this easy spinach and lentil soup recipe is a must-try for soothing, flavorful comfort food.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 pieces garlic cloves, minced
• 2 medium carrot, diced
• 2 medium celery stalk, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 1 cup red lentils, rinsed and drained
• 6 cups vegetable broth
• 1 15-ounce can diced tomatoes (canned, with juice)
• 6 cups baby spinach, roughly chopped
• 2 tablespoons lemon juice, freshly squeezed
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 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, garlic, carrot, and celery. Sauté for 5-6 minutes, stirring frequently, until the vegetables are softened.

Step 3

Stir in the ground cumin, coriander, and paprika, and cook for 1 minute to toast the spices and release their aroma.

Step 4

Add the rinsed red lentils, vegetable broth, and diced tomatoes (with their juice) to the pot. Stir to combine.

Step 5

Bring the soup to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for 20-25 minutes, or until the lentils are tender.

Step 6

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

Step 7

Add the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.

Step 8

Remove the soup from heat and let it sit for 5 minutes to allow the flavors to meld.

Step 9

Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot and enjoy!

Nutrition Facts

Serving size	(2747.3g)

Amount per serving	% Daily Value*
Calories	1313.2

Total Fat 44.4g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 6.9g
Cholesterol 0mg	0%
Sodium 6914.9mg	0%
Total Carbohydrate 190.0g	0%
Dietary Fiber 52.6g	0%
Total Sugars 54.6g
Protein 57.1g	0%

Vitamin D 0IU	0%
Calcium 683.4mg	0%
Iron 23.5mg	0%
Potassium 6272.2mg	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: 28.8%

Protein: 16.5%

Carbs: 54.8%