5 from 30 votes
Lentil Orzo Soup with Spinach
Lentil Orzo Soup with Spinach combines tender green lentils, delicate orzo pasta, and fresh baby spinach in a vegetable broth seasoned with cumin and smoked paprika. The soup offers a warm, comforting texture with the softness of cooked lentils and the light bite of orzo. It simmers gently to meld the flavors, making it a hearty choice for a nutritious meal during cooler days or when a wholesome, vegetable-forward soup is desired.
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Servings:
6
medium bowls
Calories:
179 kcal
Course:
Soup
Cuisine:
Vegan, gluten-free
Ingredients
- 1 yellow onion
- 2 carrot medium
- 4 cloves garlic
- 6 cups vegetable broth
- 15 oz. diced tomatoes I like fire-roasted, canned
- 3/4 cup green lentils or brown lentils
- 1/2 cup orzo pasta
- 2 cups spinach fresh baby
- 1 1/2 tsp. cumin ground
- 1 tsp. smoked paprika
Instructions
- Dice onion.
- In a stockpot over medium-high heat, sauté onion for about 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.)
- Meanwhile, dice carrot and mince garlic.
- When onion is translucent, add carrot, garlic, cumin, and smoked paprika. Stir and sauté 1 minute.
- Add broth, diced tomatoes, and lentils (rinsed and drained). Bring to a light boil, then cover and reduce heat to a simmer.
- Simmer for 30 minutes or until lentils are tender.
- Add orzo. Stir and simmer 10-15 minutes.
- Add spinach (roughly chopped). Heat for a couple minutes. Salt/pepper to taste if desired.
Cup of Yum
Notes
- Fire-roasted diced tomatoes add a smoky flavor; canned varieties with chiles can add spice.
- The soup thickens as it rests; add more vegetable broth to thin it to preferred consistency.
- To vary the soup, include additional vegetables like celery, bell pepper, kale, or zucchini.
- For a gluten-free option, substitute orzo with gluten-free pasta, quinoa, or rice.
Nutrition Information
Calories
179kcal
(9%)
Carbohydrates
35g
(12%)
Protein
9g
(18%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Potassium
563mg
(12%)
Fiber
10g
(40%)
Sugar
6g
(12%)
Vitamin A
5098IU
(102%)
Vitamin C
14mg
(16%)
Calcium
68mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6 medium bowls
Amount Per Serving
Calories 179
% Daily Value*
| Calories | 179kcal | 9% |
| Carbohydrates | 35g | 12% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 563mg | 12% |
| Fiber | 10g | 40% |
| Sugar | 6g | 12% |
| Vitamin A | 5098IU | 102% |
| Vitamin C | 14mg | 16% |
| Calcium | 68mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.