This hearty Lentil and Spinach Soup is the perfect dish to warm you up and nourish you from within. Loaded with protein-packed lentils, fresh spinach, and a blend of fragrant spices, this vegan and gluten-free soup is both satisfying and nutritious. It’s an easy one-pot recipe that brings together simple ingredients for a flavourful and wholesome meal. Ready in just an hour, this lentil and spinach soup is ideal for weeknight dinners, meal prep, or anytime you crave a comforting, plant-based dish.

Prep / Cook / Total Time

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Serves

Serves: 6

Nutritional Information (per serving)

Total Carbs: 30g
Total Calories: 200
Total Protein: 12g

Ingredients

• 1 cup dried lentils, rinsed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon cayenne pepper (optional)
• 4 cups fresh spinach, chopped
• Salt and pepper to taste
• Juice of 1 lemon (optional, for serving)

Instructions

1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent, about 5 minutes.
2. Add the garlic, carrots, and celery, and cook for another 5 minutes until the vegetables are softened.
3. Stir in the lentils, diced tomatoes, vegetable broth, ground cumin, ground coriander, turmeric, and cayenne pepper (if using). Bring to a boil.
4. Reduce the heat to low and simmer, covered, for 30 minutes, or until the lentils are tender.
5. Stir in the chopped spinach and cook for another 5 minutes, until the spinach is wilted.
6. Season with salt and pepper to taste.
7. Serve hot, with a squeeze of lemon juice if desired.

Dietary Information

Gluten Free: Yes
Vegetarian: Yes
Vegan: Yes
Contains Nuts: No

Health Benefits of Lentil and Spinach Soup

• Lentils: Lentils are a fantastic source of plant-based protein and dietary fibre, which can help maintain steady blood sugar levels, support digestion, and keep you feeling full. They’re also rich in iron and folate, making them a great addition to this lentil and spinach soup.
• Spinach: Fresh spinach adds essential vitamins and minerals like vitamin K, iron, and magnesium, supporting bone health, energy levels, and overall wellness in this lentil and spinach soup.
• Carrots and Celery: Both of these vegetables add texture and natural sweetness, along with vitamins A and C, which support immune function and skin health.
• Cumin, Coriander, and Turmeric: These spices not only add warmth and flavour but also bring antioxidant and anti-inflammatory properties. Turmeric, in particular, contains curcumin, known for its potential to support joint health and reduce inflammation.
• Olive Oil: A source of heart-healthy monounsaturated fats, olive oil can help reduce inflammation and support cardiovascular health.
• Lemon Juice: Adding a squeeze of lemon juice enhances the flavour and provides a dose of vitamin C, which can help boost iron absorption from the lentils and spinach.