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.
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Recipe Information
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)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
Stir in the minced garlic and cook for 1 minute until fragrant.
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.
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.
Discard the bay leaf and taste the soup, adjusting salt and pepper if needed.
Stir in the chopped baby spinach and let it wilt into the soup, about 2-3 minutes.
Ladle the soup into bowls, garnish with fresh parsley if desired, and serve hot.
Nutrition Facts
Calories |
217 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1042 mg | 45% | |
| Total Carbohydrate | 31.8 g | 12% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 9.3 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 102 mg | 8% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 1018 mg | 22% | |
*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.
