Lentil Spinach Soup Recipe

Why You’ll Love This Spinach Lentil Soup

This spinach lentil soup stands out as a go-to lentil soup recipe for busy home cooks. It packs bold flavors into a simple dish that fits right into your weekly meal plan. Whether you follow a vegan diet or just want a healthy lentil soup option, this recipe delivers every time.

• Ease of preparation: You can whip up this easy spinach lentil soup in one pot with minimal cleanup. It takes about 40 minutes total, starting with a quick saute and ending with a short simmer. Perfect for busy parents, students, or working professionals who need fast meals without fuss.
• Health benefits: Loaded with plant-based protein from lentils and vitamins from spinach, this healthy spinach lentil soup supports energy and immunity. One serving offers around 15g protein and 10g fiber, aiding digestion and weight management. Ideal for diet-conscious folks and seniors seeking nutrient-dense foods.
• Versatility: This vegetarian soup recipe adapts to various needs, from vegan spinach lentil soup to gluten-free versions. Swap ingredients based on what you have, making it great for travelers or newlyweds stocking a new kitchen.
• Distinctive flavor: Warm spices like cumin and turmeric blend with fresh spinach and tomatoes for a cozy yet bright taste. A squeeze of lemon adds zing, setting this red lentil soup apart from basic versions.

Hi, I’m Isabella Hayes, and on my blog Recipes Isabella, I share simple recipes to spark joy in your cooking. This dish inspires food enthusiasts to gather around the table with something nourishing and tasty.

Simple ingredients create a soup that feels special, proving weeknight dinners can be both quick and delicious.

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Essential Ingredients for Spinach Lentil Soup

Gather these items for your spinach lentil soup recipe. Each plays a key role in building layers of flavor and nutrition.

Main Ingredients:

• 2 tablespoons olive oil – Provides a smooth base for sauteing aromatics and prevents sticking.
• 1 onion, chopped – Adds savory depth and sweetness as it cooks down.
• 3 garlic cloves, minced – Brings pungent aroma and immune-boosting properties.
• 1 tablespoon grated ginger – Offers a fresh, warming kick that aids digestion.
• 1 cup red lentils, rinsed – The star for creamy texture and high protein without meat.
• 4 cups vegetable broth – Creates a flavorful liquid base, keeping it vegan.
• 1 teaspoon ground cumin – Delivers earthy warmth central to the soup’s profile.
• 1 teaspoon ground turmeric – Adds anti-inflammatory golden color and subtle bitterness.
• 1 bay leaf – Infuses herbal notes during simmering.
• 4 cups fresh spinach – Wilts in for greens, vitamins, and a pop of color.
• 1 cup diced tomatoes – Brings acidity and juiciness to balance richness.
• Salt and pepper, to taste – Seasons everything perfectly at the end.
• Lemon juice, to taste – Brightens flavors with citrus tang.

Serves 4-6.

Special Dietary Options:

• Vegan: Fully plant-based with vegetable broth and no dairy; garnishes like coconut yogurt work well.
• Gluten-free: Naturally gluten-free; confirm broth label for certification.
• Low-calorie: Skip extra oil or use broth for sauteing to drop calories further.

This lineup makes a vegan lentil soup that’s both accessible and customizable. For more on spinach health benefits, it shines here.

How to Prepare the Perfect Spinach Lentil Soup: Step-by-Step Guide

This one pot lentil spinach soup comes together effortlessly. Follow these steps for creamy spinach lentil soup every time. Total time: 40 minutes. Prep: 10 minutes. Cook: 30 minutes.

First Step: Mise en place and initial saute. Chop 1 onion, mince 3 garlic cloves, and grate 1 tablespoon ginger. Heat 2 tablespoons olive oil in a large pot over medium heat for 1 minute. Add the onion, garlic, and ginger. Cook for 5 minutes, stirring often, until softened and fragrant. This builds the flavor foundation. Watch the heat to avoid burning garlic, which turns bitter. If onions stick, add a splash of water.

Second Step: Add lentils and broth. Rinse 1 cup red lentils under cold water until clear to remove starch and prevent foam. Stir them into the pot with the aromatics. Pour in 4 cups vegetable broth. Add 1 teaspoon cumin, 1 teaspoon turmeric, and 1 bay leaf. Bring to a boil over high heat, about 3-4 minutes. This infuses spices into the lentils early.

Third Step: Simmer the base. Reduce heat to medium-low, cover partially, and simmer for 20 minutes. Stir every 5 minutes. Lentils will break down, thickening the soup naturally. Red lentils cook faster than green, creating creaminess without blending yet. Taste midway; if too thick, add 1/2 cup water. Remove bay leaf now.

Fourth Step: Incorporate greens and tomatoes. Stir in 4 cups fresh spinach and 1 cup diced tomatoes. Cook uncovered for 5 minutes until spinach wilts and tomatoes soften. Spinach reduces volume quickly, so pack it in. Tomatoes add freshness; use canned if fresh are unavailable, drained.

Fifth Step: Blend for creaminess. For creamy spinach lentil soup, transfer half the soup to a blender. Puree until smooth, 1-2 minutes on high. Return to pot and stir. Use an immersion blender for ease, avoiding extra dishes. This step is optional but elevates texture. Safety tip: vent blender to release steam.

Final Step: Season and serve. Add salt, pepper, and lemon juice to taste. Start with 1 teaspoon salt, 1/2 teaspoon pepper, and juice from 1/2 lemon. Stir 1 minute more. Ladle into bowls. Garnish with extra spinach, lemon wedges, or yogurt for non-vegans. Serves 4-6 hearty portions. Pair with crusty bread.

Troubleshooting: Soupy? Simmer longer. Too thick? Thin with broth. Spices mild? Double cumin next time. This easy lentil soup shines as a vegan spinach lentil soup recipe. Inspired by classics like this lentil spinach soup with lemon.

Personal note: As a home cook, I love how this adapts for students or seniors. Double batch for leftovers. Nutrition holds up well, with lentils providing steady energy.

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Protein and Main Component Alternatives

Swap the red lentils in your spinach lentil soup for variety. These options keep protein high while matching cook times.

Green or brown lentils: Use 1 cup, increase simmer to 30-35 minutes. Firmer texture suits chunkier soup. Still vegan and healthy.

Chickpeas: Drain and rinse 1 (15-oz) can, add with broth. Cook 15 minutes. Adds nutty flavor, 20g protein per can.

White beans: 1 (15-oz) can cannellini, added late. Mild taste blends seamlessly. Great for low-carb tweaks.

Quinoa: 3/4 cup rinsed, cooks in same time as red lentils. Boosts protein to 18g per serving, gluten-free.

For non-vegans, shredded chicken (1 cup cooked) post-simmer. Or tofu cubes for plant-based firmness.

These changes maintain the one pot lentil spinach soup ease. Test one at a time to suit your taste. Busy parents appreciate pantry swaps. Diet-conscious readers note: Chickpeas lower glycemic impact.

If you enjoy hearty soups, check my cabbage roll soup for another comforting option.

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h3 for sub if needed, but under 400

Keeps versatility high.

Vegetable, Sauce, and Seasoning Modifications

Tailor your healthy lentil soup with these tweaks for seasons or preferences.

Vegetable swaps: Kale or Swiss chard for spinach (4 cups, stems removed). Tougher greens need 7 minutes cook time. Carrots (1 cup diced) with onions for sweetness. Zucchini in summer, added late to avoid mush.

Sauce additions: Coconut milk (1/2 cup) post-simmer for creamy vegan spinach lentil soup. Tomato paste (1 tablespoon) early for richer base. No blending needed.

Seasoning ideas: Garam masala (1 teaspoon) replaces cumin for Indian twist. Chili flakes (1/4 teaspoon) for heat. Smoked paprika (1/2 teaspoon) adds depth. Fresh herbs like cilantro at end.

Winter: Root veggies like potatoes (1 cup diced). Summer: More tomatoes or lemon zest. Dietary: Low-sodium broth for heart health.

These mods keep it a vegetarian soup recipe favorite. Food enthusiasts experiment freely.

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Mastering Spinach Lentil Soup: Advanced Tips and Variations

Take your easy spinach lentil soup further with these pro moves.

Pro cooking techniques: Toast spices in oil 30 seconds before onions for bolder taste. Use low-sodium broth, season gradually. Immersion blender midway for partial creaminess without mess.

Flavor variations: Moroccan: Cinnamon and raisins. Italian: Basil and Parmesan (non-vegan). Spicy Thai: Curry paste and lime.

Presentation tips: Swirl yogurt, sprinkle seeds, top with microgreens. Serve in bread bowls for wow factor.

Make-ahead options: Chop veggies day before. Cook base, freeze sans spinach. Thaw and finish fresh. Ideal for working professionals.

Slow cooker: Saute first, then 4 hours low. Baking enthusiasts, bake lentil patties from leftovers.

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How to Store Spinach Lentil Soup: Best Practices

Preserve your batch with these methods.

Refrigeration: Airtight container, 40°F or below, lasts 4-5 days. Stir before use.

Freezing: Cool fully, freezer bags, up to 3 months. Flatten for space, label date. Thaw fridge overnight.

Reheating: Stovetop medium, stir to 165°F. Microwave in bursts. Thin if thickened.

Meal prep: Portion singles. Freeze pre-spinach, add fresh on reheat. Great for students.

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FAQs: Frequently Asked Questions About Spinach Lentil Soup

Spinach Lentil Soup

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• Author: Brandi Oshea
• Total Time: 50 minutes
• Yield: 6 servings 1x
• Diet: Vegan

Print Recipe

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Description

🍲 Packed with plant-based protein and nutrients, this hearty lentil spinach soup is a perfect one-pot meal that’s both budget-friendly and incredibly satisfying
🌿 The combination of earthy lentils and fresh spinach creates a nutritious soup that’s easy to make and even better the next day

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Ingredients

Scale 1x2x3x

2 tablespoons olive oil for sauteing aromatics and preventing sticking

1 onion, chopped for savory depth and sweetness

3 garlic cloves, minced for pungent aroma and immune-boosting properties

1 tablespoon grated ginger for fresh warming kick and aiding digestion

1 cup red lentils, rinsed for creamy texture and high protein

4 cups vegetable broth for flavorful liquid base

1 teaspoon ground cumin for earthy warmth

1 teaspoon ground turmeric for golden color and subtle bitterness

1 bay leaf for herbal notes during simmering

4 cups fresh spinach for greens, vitamins, and color

1 cup diced tomatoes for acidity and juiciness

Salt and pepper, to taste for seasoning

Lemon juice, to taste for brightening flavors

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Instructions

1-First Step: Mise en place and initial saute. Chop 1 onion, mince 3 garlic cloves, and grate 1 tablespoon ginger. Heat 2 tablespoons olive oil in a large pot over medium heat for 1 minute. Add the onion, garlic, and ginger. Cook for 5 minutes, stirring often, until softened and fragrant. This builds the flavor foundation. Watch the heat to avoid burning garlic, which turns bitter. If onions stick, add a splash of water.

2-Second Step: Add lentils and broth. Rinse 1 cup red lentils under cold water until clear to remove starch and prevent foam. Stir them into the pot with the aromatics. Pour in 4 cups vegetable broth. Add 1 teaspoon cumin, 1 teaspoon turmeric, and 1 bay leaf. Bring to a boil over high heat, about 3-4 minutes. This infuses spices into the lentils early.

3-Third Step: Simmer the base. Reduce heat to medium-low, cover partially, and simmer for 20 minutes. Stir every 5 minutes. Lentils will break down, thickening the soup naturally. Red lentils cook faster than green, creating creaminess without blending yet. Taste midway; if too thick, add 1/2 cup water. Remove bay leaf now.

4-Fourth Step: Incorporate greens and tomatoes. Stir in 4 cups fresh spinach and 1 cup diced tomatoes. Cook uncovered for 5 minutes until spinach wilts and tomatoes soften. Spinach reduces volume quickly, so pack it in. Tomatoes add freshness; use canned if fresh are unavailable, drained.

5-Fifth Step: Blend for creaminess. For creamy spinach lentil soup, transfer half the soup to a blender. Puree until smooth, 1-2 minutes on high. Return to pot and stir. Use an immersion blender for ease, avoiding extra dishes. This step is optional but elevates texture. Safety tip: vent blender to release steam.

6-Final Step: Season and serve. Add salt, pepper, and lemon juice to taste. Start with 1 teaspoon salt, 1/2 teaspoon pepper, and juice from 1/2 lemon. Stir 1 minute more. Ladle into bowls. Garnish with extra spinach, lemon wedges, or yogurt for non-vegans. Serves 4-6 hearty portions. Pair with crusty bread.

Notes

🍚 Red lentils cook faster than brown or green lentils, but the latter hold their shape better in soups
❄️ This soup freezes beautifully for up to 3 months – just add fresh spinach when reheating
🌱 For extra protein, add a cup of cooked quinoa or serve with a dollop of Greek yogurt

• Prep Time: 15 minutes
• Cook Time: 35 minutes
• Category: Soup
• Method: Stovetop
• Cuisine: Mediterranean

Nutrition

• Serving Size: 1.5 cups
• Calories: 280
• Sugar: 8g
• Sodium: 680mg
• Fat: 4g
• Saturated Fat: 0.5g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 45g
• Fiber: 18g
• Protein: 16g
• Cholesterol: 0mg

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