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Lentil Spinach Soup with Lemon
4.9 from 180 votes

Lentil Spinach Soup with Lemon

This Lentil Spinach Soup with Lemon combines browned onions and carrots with cumin, cayenne, and tomato paste, simmered with brown lentils and flavored vegetable stock. Fresh spinach and cilantro are stirred in at the end, wilted but retaining brightness. Lemon juice adds a fresh, tangy finish. The soup is thickened slightly by partially blending, balancing creamy texture with some lentil bite.

Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
Servings: 4 servings
Calories: 354 kcal
Course: Soup
Cuisine: Middle Eastern

Ingredients

  • 3 tablespoons olive oil
  • 1 whole onion diced
  • 1 whole carrot peeled and diced
  • 1 teaspoon garlic minced
  • 1 tablespoon tomato paste
  • 1 1/2 teaspoons cumin
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 quart vegetable stock if not vegetarian, you can substitute chicken stock, low sodium
  • 1 cup water
  • 1 1/4 cups brown lentils rinsed and sorted, or green or red lentils
  • 1 bay leaf
  • 2 cups spinach or substitute kale, swiss chard, or another favorite green, fresh leaves
  • 1/4 cup cilantro or can substitute parsley-- I prefer the flavor of cilantro here, chopped
  • 1 whole lemon

Instructions

    Cup of Yum
  1. Heat up the olive oil in a soup pot over medium heat. Add the diced onion and carrot. Sauté until the onion softens and starts to turn golden. Add the garlic and sauté for 1-2 minutes longer until fragrant. Add the tomato paste, cumin, cayenne, salt and black pepper. Stir and sauté for 2 minutes longer.
  2. Add the vegetable stock, water, lentils and bay leaf. Bring to a simmer then cover the pot, slightly vented. Let the soup cook for about 30 minutes until the lentils are soft.
  3. Remove soup from heat, remove the bay leaf and discard. Use an immersion blender to puree the soup halfway, so that it thickens but still has texture.Put soup over medium heat again. Add the fresh spinach leaves and cilantro. Stir the greens into the soup for 1-2 minutes until just wilted (covering the pot will wilt them faster).
  4. Turn off the heat and stir in fresh lemon juice to taste. Adjust seasonings if desired, and serve.

Notes

  • Use an immersion blender to partially puree the soup for a creamy texture while preserving some lentil pieces.
  • Fresh lemon juice added at the end enhances brightness and balances flavors.
  • Greens like kale or swiss chard can substitute for spinach if preferred.
  • Essential tools include a soup pot, immersion blender, and lemon squeezer for ease of preparation.

Nutrition Information

Calories 354kcal (18%) Carbohydrates 41g (14%) Protein 21g (42%) Fat 12g (18%) Saturated Fat 1g (5%) Sodium 414mg (17%) Potassium 914mg (19%) Fiber 18g (72%) Sugar 2g (4%) Vitamin A 1645IU (33%) Vitamin C 8.3mg (9%) Calcium 65mg (7%) Iron 6.1mg (34%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 354

% Daily Value*

Calories 354kcal 18%
Carbohydrates 41g 14%
Protein 21g 42%
Fat 12g 18%
Saturated Fat 1g 5%
Sodium 414mg 17%
Potassium 914mg 19%
Fiber 18g 72%
Sugar 2g 4%
Vitamin A 1645IU 33%
Vitamin C 8.3mg 9%
Calcium 65mg 7%
Iron 6.1mg 34%

* Percent Daily Values are based on a 2,000 calorie diet.