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.
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Recipe Information
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)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, garlic, carrot, and celery. Sauté for 5-6 minutes, stirring frequently, until the vegetables are softened.
Stir in the ground cumin, coriander, and paprika, and cook for 1 minute to toast the spices and release their aroma.
Add the rinsed red lentils, vegetable broth, and diced tomatoes (with their juice) to the pot. Stir to combine.
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.
Stir in the chopped spinach and cook for an additional 2-3 minutes, just until the spinach is wilted.
Add the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.
Remove the soup from heat and let it sit for 5 minutes to allow the flavors to meld.
Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 2.0 g | 10% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1597 mg | 69% | |
| Total Carbohydrate | 48.4 g | 18% | |
| Dietary Fiber | 13.3 g | 47% | |
| Total Sugars | 13.3 g | ||
| Protein | 14.6 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1554 mg | 33% | |
*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.
