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    Home » Recipes » Soup

    Lentil Spinach Soup

    Dec 2, 2014 by Kaitlin

    This easy vegan Lentil Spinach Soup recipe is so satisfying and simple to prepare. Plus it's nutrient-dense, budget-friendly and freezer-friendly. (Vegan, gluten-free, oil-free.)

    Bowl of vegan lentil spinach soup

    This simple Lentil Spinach Soup is made with nutrient-dense, budget-friendly ingredients.

    Many of them are pantry staples so it is a great recipe to make when you're low on fresh produce.

    Plus it's so thick, hearty, and satisfying with plant-based protein, iron, fiber, and no cholesterol.

    It's great for lunch, dinner, meal prep, or even to stash away in the freezer.

    Dry brown lentils in a glass jar with wooden spoon

    Ingredients for Lentil Spinach Soup

    For this recipe you will simmer in a large pot:

    • Yellow onion: Or you can use sweet onion or white onion instead.
    • Carrot: You could also include a couple stalks celery as well.
    • Fresh garlic cloves: Or substitute dried garlic powder if desired.
    • Green lentils or brown lentils: I enjoy the earthy flavor of green/brown lentils for this recipe and they hold their shape well. However, red lentils or black lentils could work too.
    • Canned diced tomatoes: Either regular or fire-roasted tomatoes work great.
    • Vegetable broth: Be sure to use low sodium broth if preferred.
    • Fresh baby spinach: Or you can substitute frozen spinach, fresh kale, or other leafy greens.
    • Ground cumin: Be sure your pantry spices are fresh (not expired) for best taste.
    • Smoked paprika: This adds a wonderful, warm, smoky flavor to the broth.
    bowl of lentil soup with a spoon

    Customizing

    Make it spicy: Add red pepper flakes, cayenne pepper, chipotle in adobo sauce, black pepper, or simply top with hot sauce to taste before serving.

    Spices + seasonings: Change up the spices as you see fit. Instead of cumin and smoked paprika, stir in dried herbs such as basil, oregano, parsley, thyme, bay leaf (remove before serving), curry powder, or Italian seasonings.

    Vegetables: Add other veggies such as potato, sweet potato, butternut squash, celery, cabbage, green beans, mushrooms, zucchini, summer squash, red bell pepper, etc. You can also include a couple tablespoons tomato paste to thicken and flavor the broth even more.

    Instant Pot note: I have not tried this in a pressure cooker, however people have reported success with this cooking method. (One person said they sautéed the onion, carrot, and garlic first, then added everything and cooked on high for about 7 minutes.)

    Close-up view of lentil spinach soup in a bowl

    Serving

    Garnish: Top your bowl with fresh herbs like cilantro or parsley before serving. Or you can also add a squeeze of lemon juice or lime juice to brighten it up.

    Storing

    Store leftovers in a sealed container in the fridge. We find they keep well for about 5-6 days.

    Freezing: Lentil soup freezes well and is a great option for freezer meals. Just be sure to let it cool completely before freezing. It should keep for about 1-2 months.

    Reheating from frozen: Place the container in the refrigerator overnight to thaw. Then reheat over medium-low heat on the stove, stirring occasionally. (Or simply reheat in the microwave.) You can also leave out the spinach until reheating. Then stir it in right before eating so it remains fresh.

    Bowl of vegan lentil spinach soup

    For more inspiration, also browse all vegan lentil recipes or soup recipes.

    Bowl of vegan lentil spinach soup

    Lentil Spinach Soup

    An easy, healthy lentil soup with flavorful cumin and smoked paprika. Nutrient-dense and freezer-friendly!
    4.78 from 22 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 15 minutes
    Cook Time: 30 minutes
    Total Time: 45 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Soup
    Cuisine: Gluten-Free, Oil-Free, Vegan
    Servings: 4 medium bowls

    Ingredients

    • 1 yellow onion
    • 1-2 carrots
    • 3-4 cloves garlic
    • 1 cup green/brown lentils (uncooked)
    • 15 oz. can diced tomatoes (or fire-roasted)
    • 4 cups vegetable broth
    • 3 oz. fresh baby spinach
    • 1 tsp. ground cumin
    • 1/2 tsp. smoked paprika

    Instructions

    • Dice onion and carrot.
    • In a stockpot over medium-high heat, sauté onion and carrot for about 7 minutes. (I use 3 Tbsp. water/broth for oil-free sauté method.)
    • Meanwhile, mince garlic.
    • When onion is softened, add garlic, cumin, and smoked paprika to stockpot. Stir and sauté 1 minute.
    • Add broth, tomatoes, and lentils (rinsed and drained). Increase heat and bring to a light boil.
    • Then reduce heat, cover, and simmer for about 30 minutes or until lentils are tender.
    • Meanwhile, roughly chop spinach. Add spinach during last couple minutes of cooking.
    • Salt to taste. (Or add a dash of hot sauce before serving.)

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Lentil Spinach Soup
    Amount per Serving
    Calories
    227
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Potassium
     
    890
    mg
    25
    %
    Carbohydrates
     
    42
    g
    14
    %
    Fiber
     
    17
    g
    71
    %
    Sugar
     
    8
    g
    9
    %
    Protein
     
    15
    g
    30
    %
    Vitamin A
     
    5315
    IU
    106
    %
    Vitamin C
     
    22
    mg
    27
    %
    Calcium
     
    102
    mg
    10
    %
    Iron
     
    6
    mg
    33
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this vegan Lentil and Spinach Soup recipe, also check out:

    • Sweet Potato Black Bean Chili
    • Smoky Tomato Lentil Soup
    • Lentil Spinach Burritos

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Soup + Chili Recipes

    • Mushroom Chili
    • Vegan Broccoli Potato Soup
    • Lentil Cabbage Soup
    • Vegan Coconut Curry Lentil Soup

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Carmen Q

      January 16, 2023 at 5:14 pm

      5 stars
      Just finished making this and it is DEElicious! I've already saved this recipe so that my family can enjoy this regularly from now on. Thanks for this wonderful recipe!

      Reply
      • Kaitlin

        January 17, 2023 at 8:49 am

        So great to hear, Carmen! Hope you and your family continue to enjoy it. Thanks for giving it a try and sharing your very kind feedback!

        Reply
    2. Lynz

      September 30, 2022 at 3:02 am

      5 stars
      This is an incredible recipe! I love it! So easy & so tasty. Very forgiving with any adjustments too. It’s always a crowd pleaser.

      Reply
      • Kaitlin

        September 30, 2022 at 8:30 am

        Thrilled to hear it's been working out for you, Lynz! Thanks so much for sharing your kind feedback!

        Reply
    3. Meri

      August 15, 2022 at 6:35 am

      5 stars
      Thanks for the recipe! I used red lentils since that's what I had on hand, so only cooked for 15 minutes. I also added celery and a bit of chili garlic sauce. We're traveling in our camper and didn't have paprika on hand, so that was omitted. This is a great versatile lentil/veggie soup recipe!

      Reply
      • Kaitlin

        August 15, 2022 at 7:45 am

        Hello Meri! That's awesome to hear you were able to make this recipe work in your camper. All of your substitutions sound wonderful! Thanks for sharing your very kind and helpful feedback. Enjoy your camping adventures!

        Reply
    4. Gayle Dodge

      June 07, 2022 at 6:16 pm

      Can this soup be made in a slow cooker?

      Reply
      • Kaitlin

        June 09, 2022 at 1:08 pm

        Hello Gayle! I haven't tested this recipe in a crockpot or slow cooker but I think it would do great. For the slow cooker, I'd estimate perhaps 8-10 hours on low or maybe 4-5 hours on high. Would love to hear if you give it a go!

        Reply
    5. Vanessa

      February 26, 2022 at 7:56 am

      5 stars
      YUM! My first time eating lentils and it was amazing! I added zucchini and some parsley in there. I LOVED it!

      Reply
      • Kaitlin

        February 26, 2022 at 11:24 am

        So great to hear and wonderful additions!

        Reply
    6. Cynthia

      October 14, 2019 at 9:14 pm

      5 stars
      This recipe was the Absolute Best lentil soup I've had AND my family LOVED it! Even my picky 8 year old asked for seconds! Thank you very much for sharing it!

      Reply
      • Kaitlin McGinn

        October 21, 2019 at 10:27 am

        That's so great, Cynthia!

        Reply
    7. Michelle Coombes

      May 20, 2018 at 12:51 am

      I literally just finished making this and it was an absolute hit for me and my family. I love the smokiness of the paprika and it was super quick to make.

      Reply
      • Kaitlin | The Garden Grazer

        May 29, 2018 at 4:17 pm

        That's so great! Thank you!

        Reply
    8. Samantha Embrick

      March 21, 2018 at 8:22 am

      Hi - I was just wondering how freezer friendly this recipe is, and how would you recommend I go about freezing it if it is? Thanks!

      Reply
      • Kaitlin | The Garden Grazer

        April 24, 2018 at 5:54 pm

        Hey Samantha! Yep - bean and lentil soups are typically very freezer-friendly. Just be sure to let it cool completely before placing it in an air-tight container in the freezer. When you're ready to eat, place the container in the fridge overnight to thaw, then reheat over medium-low heat, stirring occasionally. If you're freezing this, you can also leave out the spinach until reheating and stir it in right before eating so it's much more fresh! Hope you enjoy!

        Reply
    9. Mary-Beth Dodds

      December 31, 2017 at 4:41 pm

      My favorite lentil soup recipe; thanks!

      Reply
    10. Unknown

      December 13, 2017 at 7:34 pm

      This stew was delicious. I added sweet potatoes and held the spinach. Such a yummy, protein packed meal. Thanks for sharing!

      Reply
    11. Unknown

      April 07, 2017 at 4:14 pm

      Just wondering if I can not use the broth and use just water?

      Reply
      • Kaitlin | The Garden Grazer

        August 18, 2017 at 6:21 pm

        Hi! You could, but it won't be quite as flavorful, so maybe increase the seasonings to taste. Hope you enjoy!

        Reply
    12. heart2heart

      September 27, 2016 at 8:06 pm

      I love lentil soup and will be making yours tomorrow! So easy! One recipe I used previously called for a dash of vinegar at the end. I just add it to MY bowl! (Picky husband!) I always use balsamic vinegar, it just adds that little something! If you are afraid, try in a small bowl or even in your soup spoon! All the wonderful reviews have my tummy growling! Thank-you for sharing!

      Reply
      • Kaitlin | The Garden Grazer

        October 04, 2016 at 5:20 pm

        Excellent tip! I love balsamic too - thanks for sharing!

        Reply
    13. Jennifer Van Zanten

      September 26, 2016 at 10:25 am

      Made this yesterday and it's so tasty! I added half of a sweet potato, a baby zucchini and an extra can of diced tomato. Now I have enough for lunches all week! Thanks!

      Reply
      • Kaitlin | The Garden Grazer

        September 27, 2016 at 4:54 pm

        Wonderful additions! Thanks for sharing your kind & helpful feedback!

        Reply
    14. Love it

      May 02, 2016 at 9:09 pm

      I absolutely love this recipe. My husband who grew up hating them and never eating them now enjoys lentils. (Which is surprising.) I add potatoes to mine make it a little more hearty and have even used Rotel to add spice in place of fresh diced tomatoes. Great recipe.

      Reply
      • Kaitlin | The Garden Grazer

        May 14, 2016 at 2:48 pm

        That's wonderful!

        Reply
    15. Unknown

      March 20, 2016 at 11:31 pm

      Just made!! So delicious!!

      Reply
      • Kaitlin | The Garden Grazer

        March 21, 2016 at 3:20 pm

        So great to hear!

        Reply
    16. Unknown

      February 22, 2016 at 7:50 pm

      I'm adding potatoes. Do I sauté these with the carrot and onions or add with the lentils?

      Reply
      • Kaitlin | The Garden Grazer

        February 23, 2016 at 4:39 pm

        Great addition! I just made this last week with potato, and I added it with the garlic and spices. Hope you enjoy!

        Reply
    17. Sara Lynn

      January 23, 2016 at 12:09 am

      Do you think I could get away with frozen spinach instead of fresh? We're in the midst of a snowstorm here, so grocery store is a no go, but this soup looks too good to not have it for dinner.

      Reply
      • Kaitlin | The Garden Grazer

        January 24, 2016 at 6:23 pm

        Absolutely!

        Reply
    18. Sheryl Remedios

      January 13, 2016 at 6:38 am

      I love lentils and I made this for lunch today and it's so delicious not to mention easy. Thanks for the recipe. Will try the red lentil soup next time.

      Reply
      • Kaitlin | The Garden Grazer

        January 18, 2016 at 8:11 pm

        So great to hear!

        Reply
    19. txgwen

      January 01, 2016 at 10:19 pm

      I made this the other day and my husband and I both loved it. I had to make some modifications because I found I only had 1 cup of green lentils, so I used red lentils for the other cup and then used kale instead of the spinach since that was the greens I had on hand at the moment. As others have mentioned, it's even better the next day! Many thanks for sharing this wonderful - and healthy - recipe!

      Reply
      • Kaitlin | The Garden Grazer

        January 04, 2016 at 2:58 pm

        That sounds perfect! Thanks for sharing.

        Reply
    20. Shakita Hardy

      November 03, 2015 at 12:53 pm

      Can I use chicken or beef broth, instead? This is my first time ever cooking lentils... but I'm no vegetarian.

      Reply
      • Kaitlin | The Garden Grazer

        November 03, 2015 at 1:51 pm

        Hi Shakita! Sure, any broth will work.

        Reply
    21. Jessica Hessica

      October 14, 2015 at 11:43 pm

      I made this recipe last night and my boyfriend and I both loved it! I added 2 stalks of celery, 1 sweet potato, and used a big bunch of kale instead of spinach because it was what I had in my fridge. I also added Sriracha and avocado to the individual bowls before eating it. I brought leftovers to work today and it's almost better the second day than the first. I will definitely be making this soup regularly throughout fall and winter. Thanks for sharing!

      Reply
      • Kaitlin | The Garden Grazer

        October 15, 2015 at 1:41 pm

        That's so great! Thanks for sharing your helpful feedback & adaptions!

        Reply
    22. Wendy Drew

      August 28, 2015 at 7:21 pm

      What a wonderful soup! My whole family likes it. I even made a vegan home made broth for it. It's cost effective and the ingredients are readily available.

      Reply
      • Kaitlin | The Garden Grazer

        August 29, 2015 at 3:01 pm

        Homemade broth sounds great! Thanks for sharing, Wendy!

        Reply
    23. Yasmin Ferrando McDonald

      June 23, 2015 at 4:16 am

      Just made it... so good! Thanks for the recipe!

      Reply
      • Kaitlin | The Garden Grazer

        June 28, 2015 at 4:41 pm

        So great to hear!

        Reply
    24. Eliza-Jane Bradley

      April 20, 2015 at 3:46 am

      Hi Kaitlin. This recipe looks so yummy and I can't wait to try it. Are you able to slow cook this? I work a lot and it's easier for me to chuck it in a pot in the morning before I leave.

      Reply
      • Kaitlin | The Garden Grazer

        April 20, 2015 at 8:10 pm

        Hi! Great thought - I bet this would work beautifully in the slow cooker!

        Reply
    25. Nina Wonacott

      April 13, 2015 at 10:12 pm

      Can I use precooked lentils? Add them towards the end?

      Reply
      • Kaitlin | The Garden Grazer

        April 14, 2015 at 1:01 pm

        Sure! You could reduce the simmering time as well. Hope you enjoy!

        Reply
    26. Elizabeth Seck

      February 28, 2015 at 9:32 pm

      Thank you so much for the recipe. It is so healthy and delicious. I doubled the recipe for lunches at work!

      Reply
      • Kaitlin | The Garden Grazer

        March 01, 2015 at 1:07 pm

        So great to hear!

        Reply
    27. Rose

      February 02, 2015 at 10:35 pm

      Do you think red lentils would work? This soup looks delicious, but all I have right now are the red ones

      Reply
      • Kaitlin | The Garden Grazer

        February 03, 2015 at 12:31 am

        Hi Rose! Yes those would work too. I also have a similar Red Lentil Stew if you want to try that instead!

        Reply
    28. SheLaughs

      January 12, 2015 at 5:27 pm

      Just made this for lunch and it is so delicious! Can't wait to get my bean-loathing husband to try it. I can see this going into my regular rotation.

      Reply
      • Kaitlin | The Garden Grazer

        January 12, 2015 at 6:57 pm

        That's so great! Thank you for sharing!

        Reply
    29. DMBaby

      January 09, 2015 at 12:57 pm

      Do you need to presoak?

      Reply
      • Kaitlin | The Garden Grazer

        January 09, 2015 at 3:55 pm

        No need to pre-soak the lentils. I just rinse and make sure there aren't any debris/unwanted pieces mixed in!

        Reply
      • Theresa

        January 20, 2020 at 4:00 pm

        5 stars
        Just discovered your blog on Pinterest and made the Lentil Spinach soup. It was delicious! Can’t wait to try the others I saved.

        Reply
        • Kaitlin McGinn

          January 21, 2020 at 10:32 am

          Great to hear, Theresa! Hope you enjoy any others you try as well.

          Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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