Description
Spinach Lentil Soup is a comforting, hearty, and healthy vegan soup packed with protein-rich lentils, tender spinach, aromatic vegetables, and warming spices. It’s perfect for meal prep, freezer-friendly, and naturally gluten-free. This easy one-pot recipe is ideal for cozy dinners and nutritious lunches.
Ingredients
2 tablespoons olive oil
1 medium yellow onion, chopped
2 medium carrots, sliced
2 celery stalks, sliced
3 garlic cloves, minced
1 teaspoon dried thyme
1 teaspoon ground cumin
1 cup crushed tomatoes
1 cup brown or green lentils, rinsed
6 cups vegetable broth
1 bay leaf
5 cups fresh spinach
1 tablespoon lemon juice
Salt and pepper, to taste
Instructions
1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for about 7 minutes until softened.
2. Stir in garlic, thyme, and cumin. Cook for 1 minute until fragrant.
3. Add crushed tomatoes, lentils, bay leaf, and broth. Bring to a boil, reduce heat, and simmer uncovered for 30–35 minutes, or until lentils are tender.
4. Stir in fresh spinach and cook for 5 more minutes until wilted.
5. Remove bay leaf, stir in lemon juice, and season with salt and pepper to taste. Adjust with more broth if a thinner consistency is desired.
Notes
Use green or brown lentils to retain texture.
Add a pinch of red pepper flakes for gentle heat.
Lemon juice brightens the earthy flavors—don’t skip it!
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 215
- Sugar: 5g
- Sodium: 560mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 31g
- Fiber: 9g
- Protein: 11g
- Cholesterol: 0mg