Easy Lentil Spinach Soup – Healthy, Vegan, Gluten-Free & So Filling!
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Warm up with a bowl of Easy Lentil Spinach Soup, a hearty dish that’s as healthy as it is delicious! Bursting with tender lentils, fresh spinach, and a blend of aromatic spices, this vegan and gluten-free recipe is a perfect meal for any time of the year. Simple to make and full of flavor, it’s a one-pot meal that satisfies and nourishes.
This hearty lentil-spinach soup is so filling and full of flavor, you won’t believe it’s vegan! Comfort food that’s healthy – yes please!
Why You’ll Love Easy Lentil Spinach Soup
- Packed with Flavor: The combination of cumin, chili powder, garlic, and fresh lemon juice creates a rich and savory taste that keeps you coming back for more.
- Nutrient-Dense and Filling: Lentils provide plant-based protein and fiber, while spinach adds a boost of vitamins and minerals, making this soup both wholesome and satisfying.
- Simple to Prepare: With just one pot and a handful of common ingredients, it’s easy to whip up this soup on busy weeknights or for meal prep.
- Diet-Friendly: Naturally vegan and gluten-free, this recipe fits into a variety of dietary preferences without compromising on flavor or heartiness.
- Great for Meal Prep: The soup reheats beautifully and freezes well, making it an ideal choice for make-ahead lunches or dinners.
Take a mouthful of this thick lentil spinach soup and be comforted. The flavor explosion that is so rich, yet so smooth – amazing! Soft warm lentils simmered with onion, carrots, tomatoes and spinach, flavored with cumin, chili powder, garlic, pepper and fresh lemon juice – deliciousness!
Ingredients For Easy Lentil Spinach Soup
- Extra-Virgin Olive Oil – Adds richness and helps sauté the vegetables for enhanced flavor.
- Onion – Provides a savory base and depth of flavor to the soup.
- Carrots – Adds a touch of sweetness and vibrant color.
- Garlic – Enhances the flavor with its aromatic, slightly spicy notes.
- Ground Cumin – Brings warm, earthy tones that complement the lentils.
- Chili Powder – Adds a mild kick and depth of flavor.
- Dried Oregano – Infuses the soup with a hint of herbal freshness.
- Chopped Tomatoes – Offers a tangy, robust base for the soup.
- Lentils – Packed with protein and fiber, these are the heart of the dish.
- Water – Acts as the base liquid, allowing the ingredients to simmer and meld together.
- Salt and Black Pepper – Enhances the overall flavor profile of the soup.
- Baby Spinach – Adds a burst of freshness and vibrant color.
- Lemon – Provides a bright, zesty finish that balances the richness of the soup.
For the exact measurements of the ingredients, see the printable recipe card at the bottom of this article.
This lentil spinach soup tastes so hearty and filling, it’s hard to believe it has no meat and no animal products. The plant protein in lentils rivals the meat in its heartiness! All meat eaters love this vegan lentil soup! Vegan recipe that’s filling and universally liked – that’s a true winner!
Kitchen Tools You Need To Make Easy Lentil Spinach Soup
- Large Pot – Essential for cooking the soup and combining all the ingredients in one place.
- Cutting Board – For prepping the vegetables and garlic.
- Knife – To chop the onion, carrots, and mince the garlic.
- Measuring Cups and Spoons – Ensures precise measurements of oil, spices, and other ingredients.
- Wooden Spoon or Spatula – Handy for stirring the soup as it cooks.
- Citrus Juicer (Optional) – Makes squeezing the lemon into the soup easier and more efficient.
What I especially love about this spinach lentil soup is the fact that it’s a complete entree. This is not a little side soup – it’s a true main dish soup that will make you stuffed! A large bowl of this hearty lentil soup is enough to feed the hungriest person!
How To Make Easy Lentil Spinach Soup
- Heat olive oil in a large pot over medium-high heat. Add the chopped onions and carrots, and cook, stirring occasionally, until they soften.
- Stir in the minced garlic along with cumin, chili powder, and oregano, letting the spices bloom for about 30 seconds.
- Add the chopped tomatoes with their juices to the pot and stir well, allowing them to cook for a couple of minutes.
- Pour in the rinsed lentils, water, salt, and pepper. Increase the heat to bring the soup to a boil, then reduce it to a gentle simmer. Cover the pot loosely and cook for 30 minutes.
- Once the lentils are tender, stir in the baby spinach and let it wilt into the soup.
- Squeeze fresh lemon juice into the pot, giving the soup a final stir. Taste and adjust the seasoning with more salt and pepper if needed.
Another awesome thing about this amazing soup is you only need to wash one pot :) Everything is cooked in one pot – and the less work for you the better! Lentil spinach soup is super-easy to make – just cook onions and carrots in olive oil in a pot, then add garlic and spices, then add lentils, tomatoes and water, simmer for 30 minutes and add spinach at the end. Easy and yummy!
Serving Suggestions
- Serve the lentil spinach soup with a Fluffy Bread Machine Dinner Rolls or warm Fluffy Pita Bread for a complete and satisfying meal.
- Garnish each bowl with a drizzle of olive oil or a sprinkle of red chili flakes for an extra layer of flavor.
- Pair it with a Fresh Lettuce and Tomato Salad with Parmesan or a side of Roasted Mixed Vegetables for a balanced, nutrient-packed dinner.
- Enjoy the soup as a light lunch by itself or serve it as a starter before your favorite main course.
- For a Mediterranean touch, add a dollop of dairy-free yogurt or a sprinkle of chopped fresh parsley on top.
As I’m sure you noticed, this recipe is super healthy too. Lentil spinach soup is like a powerhouse of nutrition! Lentils and veggies are so good for you, and this soup with its wholesome natural ingredients will fit into any diet. It’s gluten-free too!
Lentil spinach soup reheats extremely well, and freezes well too. You can pour it in mason jars and turn it into a mason jar lentil soup!
You can then eat this soup for lunch for the next few days – just heat the mason jar in a microwave. Or you can put the mason jar in a freezer (just make sure the jar is only three quarters full as the soup will expand when frozen) – this way you’ll always have a meal on hand! If you froze the spinach lentil soup, you can defrost it in refrigerator overnight or on Defrost setting in a microwave. Enjoy!
Tips For Success
- Use Fresh Ingredients: Opt for fresh carrots, onions, and spinach for the best flavor and texture. Quality ingredients make a noticeable difference in simple recipes like this.
- Rinse the Lentils: Always rinse lentils under cold water before cooking to remove any dirt or debris. This also ensures the soup has a clean, fresh taste.
- Adjust the Spices: Taste the soup as it cooks and adjust the spices to your preference. For a spicier kick, add a pinch of cayenne or extra chili powder.
- Simmer Slowly: Allow the soup to simmer gently for the full cooking time to let the flavors meld together and the lentils cook evenly.
- Add Spinach at the End: Stir in the spinach just before serving to preserve its vibrant color and delicate texture. Overcooking spinach can make it lose its appeal.
- Fresh Lemon is Key: Use freshly squeezed lemon juice for a bright, zesty finish. It elevates the flavor and balances the richness of the soup.
- Customize the Consistency: If you prefer a thicker soup, reduce the amount of water slightly or simmer longer. For a thinner soup, add an extra splash of water or vegetable broth.
- Meal Prep Like a Pro: Store the soup in individual containers or mason jars for easy grab-and-go lunches. It reheats beautifully and is freezer-friendly.
- Use a Lid While Simmering: Covering the pot loosely helps retain moisture and prevents the soup from thickening too much while cooking.
Variations and Substitutions
- Protein Boost: For extra protein, add cooked chickpeas, white beans, or tofu cubes to the soup. They blend seamlessly with the lentils and enhance the heartiness.
- Different Greens: Swap baby spinach with kale, Swiss chard, or collard greens. These alternatives add a slightly different texture and flavor but work perfectly in the recipe.
- Tomato Alternatives: If you prefer a milder tomato flavor, use fresh tomatoes instead of canned ones, or replace them with tomato puree for a smoother soup.
- Spice Adjustments: For a smoky twist, substitute regular chili powder with smoked paprika or add a dash of chipotle powder. If you enjoy Indian flavors, try curry powder or garam masala.
- Herb Swap: Use fresh oregano or thyme in place of dried oregano for a burst of herbal freshness. Alternatively, experiment with parsley or dill.
- Citrus Variations: Replace lemon juice with lime juice or a splash of apple cider vinegar for a slightly different tangy finish.
- Broth Instead of Water: Use vegetable broth instead of water for an even richer and deeper flavor.
- Low-Fat Option: Reduce or omit the olive oil by sautéing the vegetables in a bit of water or broth instead.
- Make It a Stew: For a thicker stew-like consistency, reduce the water and let the soup simmer longer, stirring frequently.
- Add Grains: Mix in cooked quinoa, rice, or barley to turn the soup into a hearty one-pot meal.
Storage and Reheating
- Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 4 days. Let the soup cool completely before sealing to maintain freshness.
- Freezing: For longer storage, freeze the soup in mason jars or freezer-safe containers. Leave some space at the top to allow for expansion. It can be frozen for up to 3 months.
- Reheating from Refrigeration: Reheat the soup on the stovetop over medium heat, stirring occasionally, until warmed through. Alternatively, microwave it in a microwave-safe container for 2-3 minutes, stirring halfway through.
- Reheating from Frozen: If frozen, defrost the soup in the refrigerator overnight or use the defrost setting on your microwave. Once thawed, heat on the stovetop or microwave as instructed above.
- Serving Tip: Always stir the soup before serving to ensure even consistency and flavor.
Frequently Asked Questions
Can I use a different type of lentil for this soup?
Yes, you can use other types of lentils like green or brown lentils. Keep in mind that they may require a longer cooking time and will result in a slightly different texture.
What can I use instead of spinach?
You can substitute spinach with kale, Swiss chard, or even collard greens. Make sure to chop the greens into smaller pieces and adjust the cooking time to ensure they are tender.
Can I make this soup oil-free?
Yes, you can sauté the onions and carrots in water or vegetable broth instead of olive oil for an oil-free version. This won’t compromise the flavor much but makes it suitable for those avoiding added fats.
Is this soup spicy?
The soup has a mild warmth from the chili powder, but it’s not overly spicy. If you prefer more heat, feel free to add red chili flakes, cayenne pepper, or more chili powder.
Can I use fresh tomatoes instead of canned ones?
Absolutely! Replace the canned tomatoes with about 4 fresh tomatoes, diced. You may want to add a bit of tomato paste to enhance the flavor if using fresh tomatoes.
How can I thicken the soup if it’s too thin?
If the soup is thinner than you’d like, allow it to simmer uncovered for a few more minutes to reduce the liquid. Alternatively, mash some of the lentils with a spoon or blend a portion of the soup for a creamier consistency.
Can I add other vegetables to this soup?
Yes! Feel free to add diced zucchini, bell peppers, or celery for extra flavor and nutrients. Add them during the sautéing step for the best results.
Is this soup suitable for meal prep?
Definitely! This soup stores and reheats beautifully, making it ideal for meal prep. Divide it into individual containers for easy grab-and-go meals throughout the week.
Other Easy Spinach Recipes
Mango Green Smoothie Recipe: A refreshing blend of sweet mango, fresh spinach, and creamy banana for a nutrient-packed smoothie.
Creamy Spinach Bake: A rich and cheesy spinach casserole that’s perfect as a comforting side dish or vegetarian main.
Stuffed Spinach Appetizer Bites: Delicious bite-sized snacks made with seasoned spinach and stuffing, baked to golden perfection.
Crispy Spinach Snack Chips: Light and crunchy spinach leaves seasoned and baked for a guilt-free, healthy snack.
Other Easy Lentil Recipes
Pressure Cooker Lentils and Rice: A wholesome and hearty one-pot meal made effortlessly in the pressure cooker with lentils and rice.
Instant Pot Vegan Lentil Quinoa Stew: A flavorful, protein-rich stew packed with lentils, quinoa, and vegetables, made easy in the Instant Pot.
Best Ever Lentil Spinach Soup
Ingredients
- 1/4 cup extra-virgin olive oil
- 1 onion chopped
- 2 carrots peeled and chopped
- 4 garlic cloves minced
- 2 tsp ground cumin
- 2 tsp chili powder
- 1/2 tsp dried oregano
- 1 large can 28 oz chopped tomatoes
- 1 cup lentils picked over and rinsed (I used split red lentils)
- 5 cups water
- 1 tsp salt
- 1/2 tsp black pepper
- 1 package 5 oz baby spinach
- 1/2 lemon
Recommended Kitchen Tools (click the links below to see the items used to make this recipe)
- Large pot
- Wooden spoon or spatula
- Citrus Juicer
Instructions
- Heat the oil in a large pot over medium-high heat. Add the onions and carrots and cook, stirring occasionally, for 5 minutes.
- Add garlic, cumin, chili powder and oregano, and cook, stirring, for 30 seconds.
- Add chopped tomatoes and their juice, stir, and cook for 2 minutes.
- Add lentils, water, salt and pepper. Increase the heat to High and bring to boil. Loosely cover the pot and reduce heat to Simmer. Cook for 30 minutes.
- Add spinach and cook for 2 minutes, or until spinach is wilted.
- Squeeze the lemon juice into the soup and stir. Add more salt and pepper to taste if needed.
More Mediterranean Recipes
- Authentic Mediterranean Salad with Pita Chips
- Oven-Baked Branzino Fish Recipe
- Easy Mediterranean Chickpea Salad – Vegan and Healthy!
Can I use fresh tomatoes instead of can tomatoes?
Yes, I think it will taste great with fresh tomatoes!
This vegan lentil spinach soup is incredibly hearty and satisfying perfect for a comforting meal 😊
Love how filling and nutritious this lentil soup is. A great vegan recipe that’s full of flavor..