A hearty, protein-rich, and vegetable-packed soup made with green lentils, spinach, and aromatic spices. This comforting meatless dish is flavorful, nutritious, and perfect for a quick weeknight dinner or meal prep.

Why You’ll Love This Recipe

One-pot meal that’s easy to prepare and clean up
Rich in protein, fiber, vitamins, and minerals
Comforting yet low in calories, making it a healthy choice
Budget-friendly with simple pantry staples
Easily adaptable to vegan, vegetarian, or heartier variations
Freezer-friendly for convenient future meals

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

2½ cups green lentils, rinsed and drained
5 garlic cloves, minced and divided
1 large onion, finely chopped
3 large carrots, chopped
2 large celery stalks, chopped
1 tablespoon avocado oil
28 oz can diced tomatoes, low sodium
12 cups vegetable broth, low sodium
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon salt
Ground black pepper, to taste
3 bay leaves
3 handfuls fresh or frozen spinach
½ cup fresh parsley, finely chopped
Parmesan cheese, grated (optional, for garnish)

Directions

Preheat a large heavy-bottomed pot or Dutch oven over medium heat and swirl oil to coat.
Add half the garlic and all the onion; sauté for 2 minutes, stirring occasionally.
Add carrots and celery; cook for a few more minutes until softened.
Stir in cumin, oregano, and lentils; sauté for 3 minutes.
Add diced tomatoes, vegetable broth, salt, pepper, and bay leaves. Cover, bring to a boil, and cook for 30 minutes or until lentils are tender.
Add spinach, remaining garlic, and parsley; stir to combine.
Serve hot, garnished with Parmesan cheese if desired.

Servings And Timing

Prep time: 10 minutes
Cook time: 40 minutes
Total time: 50 minutes
Servings: 8

Variations

Tomato swap: Use tomato sauce or crushed tomatoes instead of diced
Greens swap: Use kale, chard, or a mix of greens
Spicy kick: Add red pepper flakes or cayenne for heat
Smoky twist: Add smoked paprika along with the spices
Protein boost: Add cooked sausage, shredded chicken, or chickpeas
Creamier texture: Blend a portion of the soup with an immersion blender

Storage/Reheating

Refrigerate in an airtight container for up to 5 days
Freeze for up to 3 months in a freezer-safe container, leaving room for expansion
Thaw overnight in the fridge or on the counter for a few hours
Reheat on the stovetop over low heat or in the microwave

FAQs

1. Do I Need To Soak Lentils Before Cooking?

No, green lentils cook quickly and do not require soaking.

2. Can I Use Red Lentils Instead?

Yes, but they will break down more and create a creamier texture.

3. How Do I Make This Soup Vegan?

Simply omit the Parmesan cheese garnish.

4. Can I Use Frozen Spinach?

Yes, add it directly to the hot soup and let it wilt.

5. What If My Soup Is Too Thick?

Add more broth or water to reach your desired consistency.

6. How Can I Make It Spicier?

Add red pepper flakes, cayenne, or a diced chili pepper during cooking.

7. Can I Use Chicken Broth Instead Of Vegetable Broth?

Yes, but it will no longer be vegetarian or vegan.

8. Why Are My Lentils Still Hard?

They may need more cooking time, especially if older. Keep simmering until tender.

9. Can I Add Pasta Or Rice?

Yes, cook separately and add before serving to avoid overcooking.

10. What Bread Pairs Well With This Soup?

Crusty ciabatta, sourdough, or whole-grain bread complements the flavors beautifully.

Conclusion

Lentil and Spinach Soup is a wholesome, hearty, and versatile dish that’s perfect for busy weeknights, cozy weekends, or make-ahead lunches. Packed with protein, fiber, and fresh flavors, it’s a nourishing choice the whole family can enjoy.