Lentil & Spinach Soup is a hearty and healthy bowl full of tender lentils, fresh spinach, and warming spices. It’s simple, comforting, and perfect for those days when you want something filling but not too heavy. The lentils give it a nice texture, while the spinach adds a fresh, green touch that balances everything out.
I love making this soup when I need a quick meal that still feels homemade and satisfying. One of my favorite things about it is how easy it is to toss together with pantry staples, and it smells amazing as it cooks. I usually add a squeeze of lemon at the end to brighten up the flavors—it really makes the soup pop!
This soup is great on its own or served with a slice of crusty bread for dipping. It’s a wonderful way to warm up on chilly days or to pack for a healthy lunch. Plus, it tastes even better the next day, so I often make a big batch to enjoy throughout the week.
Key Ingredients & Substitutions
Lentils: Brown or green lentils work best as they hold their shape well while cooking. You could try red lentils, but they cook faster and get mushy, making a creamier soup.
Spinach: Fresh spinach adds a bright flavor and color. Feel free to swap it with kale or Swiss chard for a stronger green taste and slightly chewier texture.
Vegetable Broth or Water: Using broth adds extra flavor, but water works fine if you keep your spices and aromatics flavorful.
Spices: Ground cumin and paprika give this soup warmth and depth. If you don’t have coriander, just skip it or add a pinch of turmeric for an earthy note.
How Do I Cook Lentils Perfectly in Soup Without Them Falling Apart?
Lentils can be tricky. Here’s how to get them tender but not mushy:
- Rinse lentils well before cooking to remove dust or debris.
- Simmer gently; too high heat can break them down quickly.
- Partially cover your pot to keep some moisture but allow steam to escape. This helps avoid over-thickening.
- Keep an eye on the lentils toward the end of cooking. Start checking after 20 minutes and test for texture every few minutes.
- If you want a thicker soup, mash a few spoonfuls against the pot and stir to thicken naturally.
Equipment You’ll Need
- Large pot – I prefer a deep, roomy pot to cook the soup evenly and prevent splashes.
- Cutting board and knife – for chopping the onion, carrot, garlic, and herbs easily.
- Measuring cups and spoons – to measure the lentils, spices, and liquids accurately.
- Stirring spoon – a sturdy spoon helps you mix everything smoothly during cooking.
- Optional blender or immersion blender – if you want a creamier, puréed version of the soup.
Flavor Variations & Add-Ins
- Protein boost: Add cooked sausage, shredded chicken, or canned chickpeas for extra heartiness and texture.
- Cheese twist: Stir in a handful of grated Parmesan or crumbled feta right before serving for added richness.
- Spice it up: Use curry powder, chili flakes, or a dash of hot sauce to give it a spicy kick.
- Vegetable mix-ins: Throw in chopped bell peppers, zucchini, or celery for more crunch and nutrition.
Lentil & Spinach Soup
Ingredients You’ll Need:
Main Ingredients:
- 1 cup brown or green lentils, rinsed
- 6 cups vegetable broth or water
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 large carrot, diced
- 1 can (14 oz) diced tomatoes or 2 fresh tomatoes, chopped
- 3 cups fresh spinach leaves, roughly chopped
- 2 tablespoons olive oil
Spices & Seasonings:
- 1 teaspoon ground cumin
- ½ teaspoon ground coriander (optional)
- ½ teaspoon smoked paprika (optional)
- ¼ teaspoon red pepper flakes (optional, for mild heat)
- Salt and black pepper to taste
- Juice of half a lemon (optional, for brightness)
- Fresh parsley or cilantro for garnish (optional)
How Much Time Will You Need?
This soup takes about 10 minutes to prepare and about 30-35 minutes to cook. So, you can have a warm, healthy meal in around 45 minutes total, perfect for a cozy lunch or dinner.
Step-by-Step Instructions:
1. Sauté the Vegetables:
Heat the olive oil in a large pot over medium heat. Add the chopped onion and diced carrot. Cook for about 5 minutes, stirring occasionally, until they become soft and fragrant.
2. Add Garlic and Spices:
Stir in the minced garlic, ground cumin, coriander, smoked paprika, and red pepper flakes if you’re using them. Cook for about 1 minute, letting the spices release their aroma.
3. Cook the Lentils:
Add the rinsed lentils to the pot, then pour in the vegetable broth or water. Stir everything together. Bring the soup to a boil, then reduce the heat to low. Cover the pot partially and let it simmer for 25 to 30 minutes, or until the lentils are tender.
4. Add Tomatoes and Spinach:
Stir in the diced tomatoes and cook for another 5 minutes. Next, add the chopped spinach and stir until it wilts, which takes about 2 to 3 minutes.
5. Season and Serve:
Season with salt and black pepper to taste. For a fresh touch, squeeze in some lemon juice if you like. Serve your soup hot, garnished with fresh parsley or cilantro if you want. It’s great on its own or with a slice of crusty bread.
Can I Use Red Lentils Instead of Brown or Green Lentils?
Yes, you can! Just note that red lentils cook faster and tend to become mushy, giving the soup a creamier texture. Reduce the cooking time to about 15-20 minutes to prevent overcooking.
How Should I Store Leftover Lentil & Spinach Soup?
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of water or broth if the soup has thickened too much.
Can I Make This Soup Ahead of Time?
Absolutely! This soup tastes even better the next day after the flavors have melded. You can prep and cook it ahead, then simply reheat before serving.
What Can I Substitute for Fresh Spinach?
If you don’t have fresh spinach, frozen spinach works well too. Just add it near the end of cooking and give it a bit more time to thaw and blend into the soup.
