4.9 from 72 votes
Lentil Spinach Soup (Easy!)
This nourishing lentil soup comes together in one pot with veggies, warm spices, and protein-rich lentils. It's crowd-pleasing, so delicious, and easy to customize!
Prep Time
15 mins
Cook Time
15 mins
Total Time
45 mins
Servings: 5 medium bowls
Calories: 193 kcal
Course:
Soup
Cuisine:
Vegan , gluten-free
Ingredients
- 1 yellow onion
- 2 medium carrots
- 4 cloves garlic
- 1 cup green/brown lentils (uncooked)
- 15 oz. can diced tomatoes
- 5 cups vegetable broth (or more for thinner soup)
- 3 oz. fresh baby spinach (about 3 cups)
- 1 tsp. ground cumin
- 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.
Cup of Yum
Notes
- For extra-thick soup: Increase lentils to 1.5 cups.
- Other additions: Add potato, celery, bell pepper, zucchini, or other herbs & spices.
Nutrition Information
Calories
193kcal
(10%)
Carbohydrates
36g
(12%)
Protein
12g
(24%)
Fat
1g
(2%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
0.2g
Potassium
755mg
(22%)
Fiber
14g
(56%)
Sugar
7g
(14%)
Vitamin A
6491IU
(130%)
Vitamin C
18mg
(20%)
Calcium
87mg
(9%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 193
% 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.