Lentil and Spinach Soup

Nutriscore Rating: 81/100

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.

Recipe Information

• Prep Time: 15 min
• Cook Time: 40 min
• Total Time: 55 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

16 items

• 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)

📝 Instructions

8 steps

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

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

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

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

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.

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

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

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

Nutrition Facts

1 serving (659.6g)

Calories		345
% Daily Value*
Total Fat		13.9 g	18%
	Saturated Fat	2.6 g	13%
	Polyunsaturated Fat	2.0 g
Cholesterol		2 mg	1%
Sodium		1543 mg	67%
Total Carbohydrate		45.5 g	17%
	Dietary Fiber	13.9 g	49%
	Total Sugars	12.5 g
Protein		14.5 g	29%
Vitamin D		0.0 mcg	0%
Calcium		190 mg	15%
Iron		6.6 mg	37%
Potassium		1597 mg	34%

*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: 489 cal (33.7%%)

Protein: 233 cal (16.1%%)

Carbs: 729 cal (50.2%%)