Lentil Spinach Soup

Ingredients

• 30 ml (2 tablespoons)olive oil
• 1 largeyellow onion, diced
• 2 largecarrots, peeled and diced
• 2celery stalks, diced
• 4 clovesgarlic, minced
• 1 teaspoondried thyme
• 1 teaspoonground cumin
• 1/2 teaspoonsmoked paprika
• 1/4 teaspoon, optionalred pepper flakes
• 300 g (1 1/2 cups)brown or green lentils, rinsed
• 1.9 litres (8 cups)vegetable broth
• 411 g (1 can, 14.5 ounces)diced tomatoes, undrained
• 2bay leaves
• 142 g (5 ounces)fresh baby spinach
• 15 ml (1 tablespoon)freshly squeezed lemon juice
• to tastesalt and black pepper

Instructions

1. 1

   Soften the vegetables

   Set a large Dutch oven or heavy-based stockpot over medium heat and add the olive oil. When it shimmers, add the onion, carrots and celery. Cook, stirring occasionally, for 8–10 minutes, until the vegetables are tender and the onion is translucent.

2. 2

   Bloom the spices

   Add the garlic, thyme, cumin, smoked paprika and, if using, the red pepper flakes. Stir constantly for about 1 minute, until fragrant.

3. 3

   Add the soup ingredients

   Pour in the vegetable broth and scrape the bottom of the pot with a wooden spoon to loosen any browned bits. Add the rinsed lentils, undrained diced tomatoes and bay leaves, then stir to combine.

4. 4

   Simmer until tender

   Bring the soup to a boil over high heat. Reduce the heat to low, cover and simmer gently for 40–50 minutes, until the lentils are tender but not mushy. Start checking them after 30 minutes, as cooking time depends on the lentils.

5. 5

   Wilt the spinach

   Take the pot off the heat and remove and discard the bay leaves. Stir in the baby spinach and let the residual heat wilt it for 1–2 minutes.

6. 6

   Season and serve

   Stir in the lemon juice, then taste and season with salt and freshly ground black pepper. Serve immediately.

What is lentil spinach soup?

Lentil soups are made in many food traditions around the world, with different spices, vegetables and broths shaping each version. This one pairs lentils with a classic onion, carrot and celery base, then adds spinach and lemon at the end.

Brown or green lentils are a good fit because they tend to hold their shape as they simmer. Cumin and smoked paprika bring warmth, while lemon lifts the finished broth.

Nutrition and macros by portion

The nutrition label shows one serving as written: 280 calories, 14g protein, 0g carbs, 0g fat.

The lentils provide much of the carbohydrates and protein, while the olive oil contributes most of the fat. For a balanced plate, serve a bowl with a side salad or other vegetables.

Build flavour from the base

Vegetables: Give the onion, carrot and celery their full 8–10 minutes in the oil so they soften and the onion turns translucent. This gentle start gives the broth a savoury foundation.

Spices: Stir the garlic and spices in for about a minute before adding liquid. Keep them moving so the garlic does not catch on the bottom of the pot.

Choose and cook the lentils

Brown or green lentils: Rinse them before adding them to the pot, and check the packet if it gives a cooking guide. Older lentils can take longer to soften, so use tenderness rather than the clock alone as your cue.

Simmer: Keep the soup at a gentle simmer after bringing it to the boil. Check the lentils from the 30-minute mark and stop cooking when they are tender but still intact.

Finish with spinach and lemon

Spinach: Add it after taking the pot off the heat so it wilts in the hot soup without becoming overcooked. Stir until the leaves have softened.

Lemon: Mix in the juice after the lentils are cooked, then taste and adjust the seasoning. Its acidity balances the earthy lentils and spices.

Serve it as a meal

This soup is filling on its own, or you can serve it with crusty bread for dipping. A simple green salad alongside gives the meal a fresh contrast.

If the soup thickens as it stands, loosen it in the pot with a splash of broth or water while reheating.

Recipe notes & tips

• Rinse the lentils and pick out any small stones before cooking.
• Use a large, heavy-based pot so the vegetables cook evenly.
• Keep the simmer gentle once the soup comes to the boil.
• Check lentils for tenderness from the 30-minute mark.
• Remove the bay leaves before serving.
• Add the lemon juice at the end, then taste before adding more salt.

Variations

• Add more vegetables: Stir in diced courgette or chopped kale with the broth.
• Make it spicier: Increase the red pepper flakes to suit your taste.
• Use fresh herbs: Finish with chopped parsley instead of dried thyme.
• Add a creamy touch: Stir a spoonful of plain yoghurt into each bowl.
• Make it thicker: Mash a small amount of the cooked lentils into the broth.

Common mistakes to avoid

• Rushing the vegetables: Cook them until tender and the onion is translucent for a better flavour base.
• Burning the garlic: Stir it with the spices for only about 1 minute, then add the liquid.
• Boiling too vigorously: Lower the heat after the soup boils to keep the lentils from breaking up.
• Overcooking the lentils: Start checking at 30 minutes and stop when they are tender but intact.
• Adding spinach too early: Stir it in after taking the pot off the heat so it just wilts.
• Skipping the final taste: Add lemon, salt and pepper at the end and adjust to your preference.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat gently in a saucepan or microwave until hot, adding a splash of broth or water if the soup has thickened.

Frequently asked questions