Lentil Spinach Soup (Easy!)
User Reviews
4.9
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Prep Time
15 mins
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Cook Time
30 mins
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Total Time
45 mins
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Servings
5 medium bowls
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Calories
193 kcal
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Course
Soup
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Cuisine
Vegan, gluten-free
Lentil Spinach Soup (Easy!)
Description
This Lentil Spinach Soup begins with sautéing diced yellow onions and carrots to build a mild vegetable base using water or broth instead of oil. Garlic, cumin, and smoked paprika are added to introduce warm spice notes without overpowering the earthy lentils. Canned diced tomatoes and rinsed green lentils join the broth as the mixture simmers until the lentils are soft and the soup thickens slightly. Fresh baby spinach is stirred in near the end, wilting just enough to retain bright color and freshness. Optionally, apple cider vinegar can be added to introduce a touch of acidity that enhances the overall flavor balance.
The soup offers a wholesome, slightly thick texture and can be made thicker by increasing lentil quantity. It’s a filling, vegetarian-friendly option suitable for a casual lunch or light dinner.
Adding other vegetables like potato or zucchini and adjusting herbs can customize this base to taste.
Ingredients
- 1 yellow onion
- 2 carrot medium
- 4 cloves garlic
- 1 cup green lentils uncooked, or brown lentils
- 15 oz. diced tomatoes canned
- 5 cups vegetable broth (or more for thinner soup)
- 3 oz. spinach about 3 cups, fresh baby
- 1 tsp. cumin ground
- 1/2 tsp. smoked paprika (or up to 1 tsp.)
- 1-2 Tbsp. apple cider vinegar (optional)
Instructions
- Dice onion and carrot.
- In a stockpot over medium-high heat, sauté onion and carrot for about 7-8 minutes. (I use 3 Tbsp. water/broth for oil-free sauté method, adding more as needed.)
- Meanwhile, mince garlic.
- When onion is softened, add garlic, cumin, and smoked paprika to pot. Stir and sauté 1 minute.
- Add broth, tomatoes, and lentils (rinsed and drained). Increase heat and bring to a light boil. Then reduce heat, cover, and simmer for about 25-30 minutes or until lentils are tender.
- Meanwhile, roughly chop spinach. Stir in spinach and apple cider vinegar (optional) during the last couple minutes of cook time. Salt to taste if desired.
Notes
- For a thicker consistency, increase lentils to 1.5 cups.
- Additional vegetables like potato, celery, bell pepper, or zucchini can be added for variety.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 193 kcal
% Daily Value*
| Calories | 193kcal | 10% |
| Carbohydrates | 36g | 12% |
| Protein | 12g | 24% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 0.2g | 1% |
| Potassium | 755mg | 16% |
| Fiber | 14g | 56% |
| Sugar | 7g | 14% |
| Vitamin A | 6491IU | 130% |
| Vitamin C | 18mg | 20% |
| Calcium | 87mg | 9% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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