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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 minutes
Cook Time30 minutes
Total Time45 minutes
Course: dinner
Cuisine: American, Italian
Servings: 4 bowls
Calories: 292kcal

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