There’s nothing quite like a steaming bowl of Lentil and Spinach Soup to nourish both body and soul. It’s hearty, full of natural flavor, and deeply satisfying — yet light enough to enjoy any time of year. Packed with plant-based protein, fiber, and vitamins, this soup is proof that simple ingredients can come together to create something truly delicious and wholesome.
This recipe takes inspiration from Mediterranean and Middle Eastern kitchens, where lentils have been a staple for centuries. Combined with fragrant herbs, tender vegetables, and fresh spinach leaves, it becomes a comforting and nutrient-rich meal that’s easy to prepare and perfect for busy weeknights or cozy weekends.
Ingredients
Serves 6–8
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika (optional, for depth)
- 1 ½ cups dried green or brown lentils, rinsed and drained
- 6 cups vegetable broth (or water with vegetable bouillon)
- 1 can (400 g / 14 oz) diced tomatoes
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon salt, or to taste
- ½ teaspoon black pepper
- 3 cups fresh spinach leaves, roughly chopped
- Juice of 1 lemon
- Fresh parsley, for garnish
Step-by-Step Instructions
1. Prepare Your Base
Start by heating olive oil in a large pot or Dutch oven over medium heat. Once the oil is shimmering, add the chopped onion. Sauté for about 4–5 minutes, until the onion becomes translucent and fragrant.
Next, add the diced carrots and celery. Cook for another 4–5 minutes, stirring occasionally, until the vegetables start to soften. This trio — onion, carrot, and celery — forms the aromatic foundation of your soup, giving it a deep, savory flavor even before the lentils go in.
2. Add Garlic and Spices
Stir in the minced garlic and cook for about 30 seconds, just until fragrant. Then add the cumin, coriander, and smoked paprika. These spices bring warmth and a subtle earthy tone that elevates the humble lentil into something extraordinary.
Let the spices toast gently in the oil for another minute — this helps release their essential oils and enhances their flavor.
3. Add Lentils and Liquids
Now it’s time to add the star ingredient: lentils. Pour in the rinsed lentils and stir to coat them with the aromatic mixture.
Add the diced tomatoes (with their juices), vegetable broth, bay leaf, thyme, salt, and black pepper. Stir well to combine all ingredients.
Bring the mixture to a gentle boil over medium-high heat. Once it starts bubbling, reduce the heat to low and cover the pot partially with a lid. Let it simmer for 30–35 minutes, stirring occasionally.
4. Simmer Until Perfectly Tender
As the soup simmers, the lentils will soften and release their natural starch, thickening the broth slightly. The result should be a rich, flavorful base with tender lentils and vegetables.
If the soup becomes too thick during cooking, add a bit more broth or water until it reaches your desired consistency. If you prefer a smoother texture, you can use an immersion blender to partially blend the soup, leaving some lentils whole for heartiness.
5. Add the Spinach
Once the lentils are tender, remove the bay leaf and stir in the chopped spinach. The residual heat will wilt the spinach beautifully within a few minutes, keeping it vibrant and full of nutrients.
Just before serving, add the lemon juice. This small addition brightens the flavors and balances the earthiness of the lentils with a refreshing citrus note.
Taste and adjust the seasoning — you may want to add a pinch more salt or a bit more lemon juice, depending on your preference.
6. Serve and Garnish
Ladle the soup into bowls and garnish with freshly chopped parsley. A drizzle of olive oil or a sprinkle of chili flakes adds an extra touch of flavor if you like a little heat.
Serve it with a slice of crusty bread, a warm pita, or even over a small scoop of cooked rice or quinoa for a more filling meal.
Tips for Perfect Lentil Soup
- Choose your lentils wisely: Green or brown lentils hold their shape better, while red lentils tend to break down into a creamier texture. Both work, but the cooking time will vary slightly — red lentils cook faster (about 20–25 minutes).
- Don’t skip the lemon juice: The acidity adds brightness and keeps the soup from tasting too heavy.
- Add greens at the end: Spinach, kale, or Swiss chard should always be stirred in at the very end to preserve their color and nutrients.
- Make it heartier: Add diced potatoes or sweet potatoes if you want a thicker, stew-like consistency.
- For more depth: Stir in a spoonful of tomato paste when you add the diced tomatoes — it intensifies the flavor.