Easy Lentil Spinach Soup

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

Who’s in the mood for a cozy winter soup? One that is easy enough even for your significant other who never ever cooks to make? Just email them this link with a little winking emoticon and I’m sure they’ll take the hint.

Or, if you’re just cooking for one, you’ll still appreciate how simple it is. Outside of chopping the vegetables, all you have to do is throw everything in a big ol’ pot and wait for it to cook. That’s my kind of meal.

This lentil soup is one of my favorites because it’s healthy AND comforting. The ingredients are nourishing and it’s packed with flavor that gives you all the cozy feels. I like to pair it with a loaf of crusty sourdough bread for a meal that really hits the spot!

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

What are Lentils?

If you’ve never cooked with lentils before, now is the time! I often buy them from the bulk section at the grocery store (helps save a little dinero) but you can also buy them packaged or canned in the legume (or bean) aisle. Either way, they are an affordable ingredient that packs a lot of bang for your buck.

Lentils are a fantastic source of protein, iron, B vitamins, magnesium, zinc and potassium.

 

How to Cook Lentils

  • This recipe calls for dried brown or green lentils, however you can use canned lentils if you want to save cooking time, but you will need to reduce the broth in the recipe by approximately 2 cups.
  • When cooking with dried lentils, always make sure to pick through them to discard any hard or funky looking pieces.
  • While it isn’t necessary to soak lentils, I like to do this to help aid in digestion and nutrient absorption. Just place them in a bowl and fill with water until they are submerged then allow them to soak for several hours or up to overnight.
  • Regardless of whether or not you soak them, make sure to give them a good rinse using a colander and cold water to remove any debris or dirt.

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

How to Make Easy Lentil Spinach Soup

  1. In a large pot, sauté onion, carrot, and garlic in olive oil.
  2. Add the spinach and cook until wilted.
  3. Add the lentils, diced tomatoes, oregano, basil, and broth.
  4. Bring to a low boil and cook until lentils are tender, about 20-30 minutes.
  5. Serve warm and enjoy!

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

How to Store Lentil Soup

This soup is perfect to make on a weeknight or to prep as meal to give to someone in need. It stores for a while in the refrigerator and is freezer friendly too! Make sure to allow it to cool completely to room temperature first then transfer it to a sealed container and freeze for up to 3 months.

More Healthy Soup Recipes

Easy Lentil Spinach Soup- made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)

Print Recipe
5 from 16 votes

Easy Lentil Spinach Soup

Made in one-pot with minimal ingredients, this healthy soup is the perfect quick and easy winter meal! (vegan + gluten-free)
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Servings: 4 bowls

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 yellow onion, finely chopped
  • 2-3 carrots, peeled and finely chopped
  • 3-4 garlic cloves, minced
  • 10 ounces fresh baby spinach, or regular spinach, chopped
  • 1 cup dried lentils, see notes
  • 2 teaspoons dried oregano
  • 2 15-ounce cans diced tomatoes
  • 5 cups vegetable broth
  • juice of 1 lemon, about 2-3 tablespoons

Instructions

  • In a large pot, warm the olive oil over medium heat. Add the onion and carrot then cook for about 3 minutes, until onion is translucent. Add the garlic and cook for an additional 2-3 minutes.
  • To the pot, add the spinach. Cover and cook, stirring intermittently, for 3 minutes more, or until it begins to wilt. Add the lentils, oregano, diced tomatoes and vegetable broth.
  • Bring to a low boil then reduce to a simmer. Cover the pot partially with the lid and cook for 20-30 minutes, or until lentils are tender.
  • Remove from heat then squeeze fresh lemon juice over top. Stir to combine. Serve warm with dairy-free parmesan (optional) and enjoy!

Notes

  • Although it is optional, I prefer to soak my lentils prior to cooking them as it enhances digestion and reduces cooking time. Place the lentils in a large bowl and cover with water until submerged then soak for several hours or overnight. Rinse before adding to the recipe. 
 
  • If you would like to use canned lentils, be sure to rinse them before adding to the pot. Reduce the broth to 3 cups and cook until heated through, rather than 20-30 minutes. This will make for a slightly stronger tomato flavor but you can add more broth if you like.
 
  • I always use Better Than Boullion's vegetable base for my vegetable broth because it yields the best flavor. You may need to add more salt if using a less flavorful broth. Please note that I linked it here for reference but it is much cheaper to buy in-store than from Amazon.
 

Nutrition

Calories: 292kcal, Carbohydrates: 42g, Protein: 15g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 1007mg, Potassium: 1014mg, Fiber: 18g, Sugar: 6g, Vitamin A: 12404IU, Vitamin C: 27mg, Calcium: 134mg, Iron: 6mg
Course: dinner
Cuisine: American, Italian
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!

 

This post was originally published on January 8th, 2014, and republished on January 19th, 2022