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5.0 from 30 votes

Lentil Orzo Soup with Spinach

A thick & hearty lentil orzo soup that is simple to make and so satisfying. Plus easily customizable!

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6 medium bowls
Calories: 179 kcal
Course: Soup
Cuisine: Vegan , gluten-free

Ingredients

  • 1 yellow onion
  • 2 medium carrots
  • 4 cloves garlic
  • 6 cups vegetable broth
  • 15 oz. can diced tomatoes (I like fire-roasted*)
  • 3/4 cup green/brown lentils
  • 1/2 cup orzo pasta
  • 2 cups fresh baby spinach
  • 1 1/2 tsp. ground cumin
  • 1 tsp. smoked paprika

Instructions

    Cup of Yum
  1. Dice onion.
  2. 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.)
  3. Meanwhile, dice carrot and mince garlic.
  4. When onion is translucent, add carrot, garlic, cumin, and smoked paprika. Stir and sauté 1 minute.
  5. Add broth, diced tomatoes, and lentils (rinsed and drained). Bring to a light boil, then cover and reduce heat to a simmer.
  6. Simmer for 30 minutes or until lentils are tender.
  7. Add orzo. Stir and simmer 10-15 minutes.
  8. Add spinach (roughly chopped). Heat for a couple minutes. Salt/pepper to taste if desired.

Notes

  • *Tomatoes: I use fire-roasted tomatoes (sometimes even the cans with medium green chiles or chipotle added if I'm looking for some spice).
  • Thickness: This soup continues to thicken as it sits. Add more broth as desired.
  • Variations: Add celery, bell pepper, kale, zucchini, your own favorite spices, etc.
  • Gluten-free option: Use GF orzo, or your favorite GF pasta in place of the orzo. (Or quinoa, rice, etc.)

Nutrition Information

Calories 179kcal (9%) Carbohydrates 35g (12%) Protein 9g (18%) Fat 1g (2%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 1g Potassium 563mg (16%) Fiber 10g (40%) Sugar 6g (12%) Vitamin A 5098IU (102%) Vitamin C 14mg (16%) Calcium 68mg (7%) Iron 3mg (17%)

Nutrition Facts

Serving: 6medium 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.