Lentil Spinach Soup (Easy!)

Ingredients

• 1yellow onion
• 2 mediumcarrots
• 4 clovesgarlic
• 190 g (1 cup)green or brown lentils
• 425 g (15 oz)tin of diced tomatoes
• 1.2 litres (5 cups)vegetable stock
• 85 g (3 oz; about 3 cups)fresh baby spinach
• 5 ml (1 tsp)ground cumin
• 2.5 ml (½ tsp), or up to 5 ml (1 tsp)smoked paprika
• 15–30 ml (1–2 tbsp), optionalapple cider vinegar

Instructions

1. 1

   Dice vegetables

   Dice the onion and carrots.

2. 2

   Soften vegetables

   Set a stockpot over a medium-high heat and sauté the onion and carrots for about 7–8 minutes. For an oil-free sauté, use 45 ml (3 tbsp) water or stock, adding a little more as needed.

3. 3

   Mince garlic

   While the vegetables cook, mince the garlic.

4. 4

   Add spices

   Once the onion has softened, add the garlic, cumin and smoked paprika. Stir and sauté for 1 minute.

5. 5

   Simmer soup

   Add the stock, tomatoes and rinsed, drained lentils. Turn up the heat and bring the soup to a gentle boil, then reduce the heat, cover and simmer for about 25–30 minutes, until the lentils are tender.

6. 6

   Finish soup

   While the soup simmers, roughly chop the spinach. Stir it into the pot with the apple cider vinegar, if using, during the last couple of minutes of cooking. Add salt to taste if desired.

What is lentil spinach soup?

Lentil soup is a familiar, adaptable dish found in many food traditions, with lentils simmered until tender in a seasoned broth. This version pairs them with carrots, tomatoes and spinach for a simple one-pot meal.

The method builds flavour by softening the vegetables and briefly cooking the spices before adding the liquid. A splash of vinegar at the end, if you like, gives the finished soup a sharper note.

Nutrition and macros by portion

The nutrition label shows one serving as written: 193 calories, 12g protein, 36g carbs, 1g fat.

The lentils provide most of the carbohydrates and plant protein, while the vegetables and tomatoes add further carbohydrate. The listed ingredients contain no added oil, so the soup is naturally low in fat; serve it with a side of vegetables or bread according to what would make a satisfying plate for you.

Choosing the lentils

Green or brown lentils: these hold their shape reasonably well while becoming tender during the simmer. Rinse and drain them before adding them to the pot.

Building the flavour

Onion and carrots: give them 7–8 minutes in the pot so the onion softens before the liquid goes in. Water or stock can be used for the oil-free sauté described in the method.

Cumin and paprika: stir them with the garlic for 1 minute to distribute their flavour through the vegetables. Start with ½ teaspoon of smoked paprika, or use up to 1 teaspoon for a stronger smoky taste.

Getting the texture right

Lentils: simmer the covered soup gently and check that they are tender before moving on. Cooking time can vary, so use tenderness as the cue rather than relying only on the clock.

Spinach: add it near the end and stir just until it wilts. This keeps it fresh-tasting rather than cooking it throughout the full simmer.

When to add the finishing touches

Vinegar: stir in 1–2 tablespoons during the last couple of minutes, if using. Start with the smaller amount and taste before adding more.

Salt: the recipe leaves this to taste. Check the soup after the stock and tomatoes have simmered, then season if needed.

Serving the soup

Serve it in bowls as a meal on its own, or add bread for dipping. A simple side salad or extra vegetables also makes a fresh contrast to the warm, soft lentils.

Recipe notes & tips

• Rinse and drain the lentils before adding them to the pot.
• Keep the simmer gentle once the soup is covered.
• Check the lentils for tenderness after 25 minutes and continue cooking if needed.
• Add the spinach only for the final couple of minutes.
• Stir in the vinegar gradually and taste before adding the full amount.

Variations

• Extra smoky: use up to 1 teaspoon of smoked paprika.
• More tang: add the full 2 tablespoons of apple cider vinegar, tasting as you go.
• Different greens: stir in another tender leafy green in place of the spinach.
• Thicker soup: simmer uncovered briefly at the end if you prefer less liquid.
• Milder spices: begin with ½ teaspoon of smoked paprika and adjust to taste.

Common mistakes to avoid

• Adding spinach too early: it can lose its fresh character, so stir it in during the final couple of minutes.
• Boiling vigorously: a hard boil can make the lentils cook unevenly, so lower the heat after bringing the soup to a light boil.
• Skipping the lentil rinse: rinse and drain them before they go into the pot.
• Stopping by the timer alone: simmer until the lentils are tender, adding a little more time if needed.
• Adding all the vinegar at once: begin with less and taste before adding more.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan or microwave until hot throughout, adding a splash of water or stock if the soup has thickened.

Frequently asked questions