This easy vegan Lentil Spinach Soup recipe is so satisfying and simple to prepare. Plus it's nutrient-dense, budget-friendly and freezer-friendly. (Gluten-free, oil-free.)
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 is 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.
Ingredients for Lentil Spinach Soup
For this recipe you will simmer in a large pot:
- Yellow onion
- Carrot: You could also include a couple stalks celery as well.
- Garlic cloves: Or substitute dried garlic powder.
- 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 use regular or fire-roasted tomatoes if desired.
- Vegetable broth: Use low sodium broth if preferred.
- Fresh baby spinach: Or substitute frozen spinach, fresh kale, or other leafy greens.
- Ground cumin
- Smoked paprika
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 as you see fit such as potato, sweet potato, butternut squash, celery, cabbage, green beans, mushrooms, zucchini, summer squash, red bell pepper, etc.
Instant Pot: I have not personally 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.)
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.
For more inspiration, browse all vegan lentil recipes or soup recipes.
Lentil Spinach Soup
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
- 1/4 tsp. salt (more to taste)
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.
- Add garlic, cumin, smoked paprika, and salt to stockpot. 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)
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Gayle Dodge
Can this soup be made in a slow cooker?
Kaitlin
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!
Vanessa
YUM! My first time eating lentils and it was amazing! I added zucchini and some parsley in there. I LOVED it!
Kaitlin
So great to hear and wonderful additions!
Cynthia
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!
Kaitlin McGinn
That's so great, Cynthia!
Michelle Coombes
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.
Kaitlin | The Garden Grazer
That's so great! Thank you!
Samantha Embrick
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!
Kaitlin | The Garden Grazer
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!
Mary-Beth Dodds
My favorite lentil soup recipe; thanks!
Unknown
This stew was delicious. I added sweet potatoes and held the spinach. Such a yummy, protein packed meal. Thanks for sharing!
Unknown
Just wondering if I can not use the broth and use just water?
Kaitlin | The Garden Grazer
Hi! You could, but it won't be quite as flavorful, so maybe increase the seasonings to taste. Hope you enjoy!
heart2heart
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!
Kaitlin | The Garden Grazer
Excellent tip! I love balsamic too - thanks for sharing!
Jennifer Van Zanten
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!
Kaitlin | The Garden Grazer
Wonderful additions! Thanks for sharing your kind & helpful feedback!
Love it
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.
Kaitlin | The Garden Grazer
That's wonderful!
Unknown
Just made!! So delicious!!
Kaitlin | The Garden Grazer
So great to hear!
Unknown
I'm adding potatoes. Do I sauté these with the carrot and onions or add with the lentils?
Kaitlin | The Garden Grazer
Great addition! I just made this last week with potato, and I added it with the garlic and spices. Hope you enjoy!
Sara Lynn
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.
Kaitlin | The Garden Grazer
Absolutely!
Sheryl Remedios
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.
Kaitlin | The Garden Grazer
So great to hear!
txgwen
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!
Kaitlin | The Garden Grazer
That sounds perfect! Thanks for sharing.
Shakita Hardy
Can I use chicken or beef broth, instead? This is my first time ever cooking lentils... but I'm no vegetarian.
Kaitlin | The Garden Grazer
Hi Shakita! Sure, any broth will work.
Jessica Hessica
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!
Kaitlin | The Garden Grazer
That's so great! Thanks for sharing your helpful feedback & adaptions!
Wendy Drew
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.
Kaitlin | The Garden Grazer
Homemade broth sounds great! Thanks for sharing, Wendy!
Yasmin Ferrando McDonald
Just made it... so good! Thanks for the recipe!
Kaitlin | The Garden Grazer
So great to hear!
Eliza-Jane Bradley
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.
Kaitlin | The Garden Grazer
Hi! Great thought - I bet this would work beautifully in the slow cooker!
Nina Wonacott
Can I use precooked lentils? Add them towards the end?
Kaitlin | The Garden Grazer
Sure! You could reduce the simmering time as well. Hope you enjoy!
Elizabeth Seck
Thank you so much for the recipe. It is so healthy and delicious. I doubled the recipe for lunches at work!
Kaitlin | The Garden Grazer
So great to hear!
Rose
Do you think red lentils would work? This soup looks delicious, but all I have right now are the red ones
Kaitlin | The Garden Grazer
Hi Rose! Yes those would work too. I also have a similar Red Lentil Stew if you want to try that instead!
SheLaughs
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.
Kaitlin | The Garden Grazer
That's so great! Thank you for sharing!
DMBaby
Do you need to presoak?
Kaitlin | The Garden Grazer
No need to pre-soak the lentils. I just rinse and make sure there aren't any debris/unwanted pieces mixed in!
Theresa
Just discovered your blog on Pinterest and made the Lentil Spinach soup. It was delicious! Can’t wait to try the others I saved.
Kaitlin McGinn
Great to hear, Theresa! Hope you enjoy any others you try as well.