Hearty & Healthy Green Lentil Spinach Soup: Your New Go-To Vegetarian Meal

Warm up with a bowl of this incredibly satisfying Green Lentil Spinach Soup! This hearty, protein-packed, and iron-rich vegetarian soup is not only delicious but also wonderfully nutritious. Made with tender lentils simmered in a flavorful vegetable broth alongside aromatic spices, a medley of fresh vegetables, and nutrient-dense spinach, it creates a classic lentil soup experience that everyone will love. Plus, it’s remarkably freezer-friendly, making it perfect for meal prepping and enjoying later!

Why You’ll Love This Green Lentil Spinach Soup

Lentil soups have consistently been a favorite among our readers, and it’s easy to see why! Lentils are an incredible superfood, offering a fantastic plant-based source of protein and fiber, making them a staple in healthy eating. If you’ve enjoyed popular recipes like our Moroccan Red Lentil Soup or the flavorful Carrot Red Lentil Soup, you’re in for another treat with this classic.

In our home, lentils are a regular feature, whether served in a comforting soup or over a bed of rice. It’s clear that many of you share this appreciation for their versatility and nutritional benefits! This Green Lentil Spinach Soup recipe brings that same beloved flavor profile, reminiscent of the delicious lentil soups found in many restaurants. It’s a truly hearty soup that can easily be made vegan by simply opting for vegetable broth.

This soup is brimming with flavor, packed with wholesome ingredients, and provides a satisfying dose of protein and iron. It’s the perfect dish to warm you from the inside out, especially during those chilly fall and winter days. The magic happens as it slowly simmers, allowing the brown lentils to become tender, and the flavors of carrots, celery, onion, and a carefully selected blend of spices to meld beautifully with the robust vegetable broth and vibrant spinach.

One of the best aspects of this soup is its suitability for meal prep. We love making a large batch, enjoying some immediately, and then freezing the rest for convenient future meals. It reheats wonderfully, maintaining its delicious taste and texture. Don’t hesitate to personalize this recipe; swap spinach for kale, incorporate other vegetables like green beans or broccoli, or add a pinch of cayenne pepper or crushed red pepper flakes for an extra kick of spice. This adaptability ensures it can become a versatile favorite in your kitchen.

Key Ingredients for this Wholesome Lentil Spinach Soup

This simple yet incredibly flavorful soup relies on a blend of common pantry staples and fresh produce. Here’s what you’ll need to create this comforting dish:

Green or Brown Lentils

Lentils are the star! Green or brown lentils hold their shape well during simmering and provide a fantastic source of plant-based protein, fiber, and essential minerals like iron. Always remember to rinse your lentils thoroughly and pick through them to remove any small stones or debris before cooking.

Sweet or Yellow Onion, & Fresh Garlic

These aromatic vegetables form the flavor foundation of our soup. Sautéing them until softened releases their sweet and pungent notes, building a rich base for the entire dish.

Carrots & Celery

Known as part of the classic “mirepoix,” carrots and celery add essential sweetness, earthiness, and texture to the soup. They also contribute a healthy dose of vitamins and fiber.

Diced Tomatoes

Canned diced tomatoes bring a pleasant acidity and depth of flavor, enhancing the savory notes of the lentils and vegetables. They also contribute to the soup’s hearty texture.

Vegetable Stock or Chicken Broth

The liquid base of the soup. For a truly vegan version, ensure you use a good quality vegetable broth. Chicken broth can be used if you prefer a non-vegetarian option, adding another layer of savory richness.

Aromatic Spices: Thyme, Paprika, Basil, Oregano, Cumin, Coriander

This blend of spices is what gives the soup its comforting, earthy, and subtly complex flavor. Thyme, basil, and oregano contribute classic Mediterranean notes, while cumin and coriander add a touch of warmth and earthiness that pairs beautifully with lentils. Paprika rounds it out with a mild, sweet peppery essence.

Fresh Spinach

Added towards the end of cooking, fresh spinach wilts quickly into the soup, infusing it with vibrant color, a slight bitterness, and a powerful boost of vitamins A and K, and even more iron. It’s an easy way to sneak in extra greens!

Step-by-Step Guide to Making Green Lentil Spinach Soup

Creating this flavorful and hearty lentil soup is straightforward. Follow these simple steps for a perfect batch every time:

1. SAUTE THE VEGETABLES:

   Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat. Add the chopped onion, minced garlic, diced carrots, and celery. Sauté these vegetables for about 5-7 minutes, stirring occasionally, until they become tender and fragrant. This step is crucial for building the foundational flavor of your soup.

2. ADD LENTILS:

   Add the rinsed and picked-over brown lentils to the pot. Continue to sauté for another 3 minutes, stirring constantly. This brief sauté helps to toast the lentils slightly, which can enhance their nutty flavor.

3. ADD REMAINING INGREDIENTS & SIMMER:

   Pour in the diced tomatoes (undrained), vegetable broth, and add the bay leaf, thyme, paprika, oregano, basil, cumin, and coriander. Stir everything well to combine. Bring the mixture to a rolling boil, then reduce the heat to low and partially cover the pot. Allow the soup to simmer gently for 45-60 minutes, or until the lentils are completely tender and cooked through. Taste and adjust seasoning with salt and black pepper as needed during this time.

4. ADD SPINACH:

   Finally, stir in the fresh spinach. Let it cook for just a few minutes, stirring occasionally, until the spinach has completely wilted into the soup. Its vibrant green color and tender texture will add the finishing touch.

5. SERVE WARM:

   Ladle the hot lentil soup into individual soup bowls. For an extra layer of flavor and texture, consider garnishing each serving. A spoonful of plain yogurt or a drizzle of olive oil, a sprinkle of fresh parsley or green onions, a dash of grated Parmesan cheese (if not strictly vegan), and a lemon wedge for a burst of fresh acidity are all excellent choices. Serve alongside warm, crusty bread for a truly comforting meal.

Storage: Store any leftover Green Lentil Spinach Soup in an airtight container in the refrigerator for up to 5 days. Reheat gently on the stovetop or in the microwave. Keep in mind that lentils tend to absorb liquid as they sit, so you may need to add a splash more broth or water when reheating if you prefer a thinner consistency.

Creative Ways to Customize Your Lentil Vegetable Soup

This Green Lentil Spinach Soup recipe is incredibly versatile, making it easy to adapt to your taste preferences or what you have on hand. Here are some fantastic ideas to modify and enhance your soup:

Spice It Up!

• Additional Spices: Introduce new flavor profiles with spices like a teaspoon of turmeric for its earthy warmth and health benefits, a tablespoon of curry powder for an Indian-inspired twist, or a blend of Greek seasoning for a Mediterranean flair.
• Heat: For those who love a bit of heat, add 1/2 to 1 teaspoon of cayenne pepper or crushed red pepper flakes along with the other spices.

Fresh Herbs & Greens

• Fresh Herbs: While the recipe calls for dried spices, finishing with fresh herbs can elevate the flavor. Stir in chopped fresh parsley, cilantro, dill, or oregano just before serving.
• Different Greens: Instead of spinach, or in addition to it, try adding chopped kale, Swiss chard, or even collard greens. Add tougher greens earlier in the simmering process to allow them to soften.

Boost the Vegetables

• More Vegetables: Feel free to load up on more veggies! Diced fire-roasted tomatoes (for a smoky flavor), bell peppers (red, yellow, or green), zucchini, squash, or small florets of broccoli would all be delicious additions. Add them during the last 15-20 minutes of simmering so they cook but retain some texture.

Lentil Variations

• Different Lentil Types: While brown lentils are excellent, you can experiment with other varieties. French green lentils (Puy lentils) hold their shape even better and have a slightly richer, peppery flavor. Red or yellow lentils cook faster and break down more, resulting in a creamier, thicker soup. Adjust cooking times accordingly if using these.

Adjusting Consistency & Texture

• Thicken the Soup: If you desire an even thicker consistency, you can stir in a tablespoon or two of tomato paste along with the diced tomatoes. Alternatively, blend about 1-2 cups of the cooked soup with an immersion blender or in a regular blender (carefully!) before returning it to the pot. This will naturally thicken the soup while retaining some whole lentils for texture.
• Creamier Texture: For a luxurious, creamy finish without dairy, stir in a quarter cup of full-fat coconut milk at the end. For a dairy option, a swirl of Greek yogurt or heavy cream can add richness.
• Thinner Soup: If the soup is too thick for your liking after simmering, simply add more vegetable broth or hot water until you reach your desired consistency.

Adding Protein & Grains

• Extra Protein: To make this soup even more substantial, consider adding shredded or diced cooked chicken, turkey, or even crumbled sausage. For plant-based protein, add firm tofu or tempeh cubes during the last 15 minutes of simmering.
• Grains: Incorporate grains like bulgur, rice (brown or white), quinoa, or barley for a heartier meal. Add them according to their package directions, usually during the last 20-30 minutes of cooking, ensuring there’s enough liquid for them to absorb.

Brighten with Acidity

• Citrus Boost: A squeeze of fresh lemon juice or lime juice right before serving can significantly brighten the flavors of the soup. Lemon zest can also add a fragrant, aromatic note.

Health Benefits of Green Lentil Spinach Soup

This soup isn’t just delicious; it’s a powerhouse of nutrition, thanks to its key ingredients:

• Lentils: As a legume, lentils are an excellent source of plant-based protein, crucial for muscle repair and growth. They are also incredibly rich in dietary fiber, which aids digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management. Furthermore, lentils provide significant amounts of iron (essential for energy and red blood cell formation), folate, potassium, and magnesium.
• Spinach: This leafy green is a nutritional superstar. It’s exceptionally high in Vitamin K (important for blood clotting and bone health), Vitamin A (for vision and immune function), and Vitamin C (an antioxidant). Spinach also offers iron, calcium, and potent antioxidants, contributing to overall well-being and combating oxidative stress.
• Vegetables (Carrots, Celery, Onions, Tomatoes): These additions bring a wide array of vitamins, minerals, and antioxidants. Carrots are particularly rich in beta-carotene (a precursor to Vitamin A), while tomatoes provide lycopene, a powerful antioxidant. The combination creates a nutrient-dense meal that supports heart health, boosts immunity, and provides sustained energy.

Choosing this Green Lentil Spinach Soup is a fantastic way to nourish your body with wholesome, natural ingredients, making it a smart choice for a healthy lifestyle.

Tips for Making the Best Lentil Spinach Soup

• Rinse Your Lentils: Always rinse your green or brown lentils thoroughly under cold water before cooking. This helps remove any dust, debris, and can also reduce the chances of digestive discomfort. While picking through them for small stones is a good practice, modern packaged lentils are usually clean.
• Don’t Rush the Simmer: The longer the soup simmers gently, the more the flavors will meld and deepen. Ensure the lentils are tender, but not mushy, for the best texture.
• Taste and Adjust: Always taste your soup before serving and adjust the seasonings. You might need more salt, pepper, or a pinch of an extra spice to perfectly balance the flavors. A splash of lemon juice at the end can brighten everything up.
• Freezing for Later: This soup freezes exceptionally well! Allow it to cool completely before transferring to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months. Thaw overnight in the refrigerator and reheat gently, adding more broth if needed.
• Broth Absorption: As the soup sits, especially overnight in the fridge, the lentils will continue to absorb liquid, making the soup thicker. If you prefer a thinner consistency upon reheating, simply add a bit more vegetable broth or water until it reaches your desired texture.
• Serve it Your Way: This soup is fantastic on its own, but also pairs wonderfully with crusty bread for dipping, or served over a bed of brown or white rice for a more substantial meal. A side of warm Naan or pita bread is also a delightful accompaniment.

Other Delicious Lentil Recipes You Might Enjoy:

If you love lentils as much as we do, be sure to explore these other fantastic recipes from our collection:

• VEGETARIAN LENTIL CHILI

• LENTIL SWEET POTATO SOUP

• MEDITERRANEAN LENTIL SOUP

• RED LENTIL CURRY

• ITALIAN STYLE LENTIL SOUP

• LEMON LENTIL SOUP

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Green Lentil Spinach Soup

By Julia Jolliff

Prep: 15 minutes mins

Cook: 1 hour hr

Total: 1 hour hr 15 minutes mins

Servings: 4 servings

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This Green Lentil Spinach Soup is a hearty vegetarian soup that packs a lot of protein and iron.

Ingredients 

• ▢ 2 Tablespoons olive oil
• ▢ 1 sweet onion, chopped
• ▢ 3 cloves garlic , minced
• ▢ 2 carrots, peeled, chopped
• ▢ 3 celery , chopped
• ▢ 1 1/2 cups brown lentils, rinsed and picked over
• ▢ 1 can can diced tomatoes
• ▢ 6 cups vegetable broth
• ▢ 1 bay leaf
• ▢ 1 teaspoon thyme
• ▢ 1/2 teaspoon paprika
• ▢ 1 teaspoon oregano
• ▢ 1 teaspoon basil
• ▢ 1 1/2 teaspoon cumin
• ▢ 1/2 teaspoon coriander
• ▢ 3 oz spinach , {about 3 cups}
• ▢ 1 dollop plain yogurt
• ▢ parsley, chopped
• ▢ Green onions, chopped
• ▢ Parmesan cheese
• ▢ Lemon wedges

Instructions 

• Heat olive oil in a large pot. Add onion, garlic, carrots and celery and sauté until vegetables are soft.
• Add the lentils and continue to sauté for 3 minutes stirring the whole time.
• Add the diced tomatoes, vegetable broth, bay leaf, thyme, paprika, oregano, basil, cumin and coriander, stir and bring to a boil. Turn heat down and partially cover the soup. Let simmer for 45-60 minutes, until the lentils are tender.
• Add the spinach and let wilt.
• Serve the lentil soup in soup bowls and garnish with a spoonful of yogurt, fresh parsley, green onions, parmesan and a lemon wedge.

Notes

• Make sure you rinse your lentils and pick through them to discard any that look inconsistent or off with the rest of the lentils.
• If you like a bit more spice in your Lentil Spinach Soup, add a 1/2 or 1 teaspoon of cayenne pepper or crushed red pepper.
• Add more broth for a thinner soup. As it is now, it is a bit thicker.
• You can serve this soup over brown or white rice with a side of Naan or pita bread.
• When I store the leftovers in the refrigerator, I notice the broth gets soaked up. If you want there to be more broth, add additional vegetable broth as needed.
• If you like your lentils with less broth, it goes great over a bed of rice.

Nutrition

Calories: 393kcal,
Carbohydrates: 61g,
Protein: 21g,
Fat: 8g,
Saturated Fat: 1g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 5g,
Cholesterol: 0.03mg,
Sodium: 1627mg,
Potassium: 1256mg,
Fiber: 26g,
Sugar: 10g,
Vitamin A: 8292IU,
Vitamin C: 25mg,
Calcium: 146mg,
Iron: 8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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