This easy Lentil Spinach Soup recipe comes together in one pot with veggies, warm spices, and protein-rich lentils! It's nutrient-dense, budget-friendly, and freezer-friendly. Plus easy to customize! (Vegan, gluten-free, oil-free.)
This Lentil Spinach Soup is simple yet spectacular! It's been a go-to recipe (and reader favorite!) for almost 10 years now. The beauty is that it's so easy yet incredibly nourishing & delicious.
Best of all it's made with nutrient-dense, budget-friendly ingredients. (Many are pantry staples so it's a great recipe to make when you're low on fresh produce.)
This soup is so thick, hearty, and satisfying with plant-based protein, iron, fiber, and other nutrients. You can even customize the flavors, seasonings, and veggies just the way you want!
It's a great dish for lunch, dinner, or meal prep. (Or to even stash away in the freezer for later!)
Ingredients for Lentil Spinach Soup
For this recipe, you'll simmer in a large pot on the stovetop:
- 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, swiss chard, 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.
- Apple cider vinegar: I like a tablespoon or two of vinegar stirred in at the end of cooking time. This adds delicious depth to the broth. You could also substitute balsamic vinegar for a different flavor variation.
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 haven't tried this recipe 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 to brighten it up.
Storing
Let the soup cool, then store leftovers in a sealed container in the fridge. I find it keeps well for about 5-6 days. (The leftovers are just as great, if not better!)
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, also browse all vegan lentil recipes or soup recipes.
Lentil Spinach Soup (Easy!)
Ingredients
- 1 yellow onion
- 2 medium carrots
- 4 cloves garlic
- 1 cup green/brown lentils
- 15 oz. can diced tomatoes
- 5 cups vegetable broth
- 3 oz. fresh baby spinach (about 3 cups)
- 1 tsp. ground cumin
- 1/2 tsp. smoked paprika (or up to 1 tsp.)
- 1-2 Tbsp. apple cider vinegar (optional)
Instructions
- Dice onion and carrot.
- In a stockpot over medium-high heat, sauté onion and carrot for about 7-8 minutes. (I use 3 Tbsp. water/broth for oil-free sauté method, adding more as needed.)
- Meanwhile, mince garlic.
- When onion is softened, add garlic, cumin, and smoked paprika to pot. 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 25-30 minutes or until lentils are tender.
- Meanwhile, roughly chop spinach. Stir in spinach and apple cider vinegar (optional) during the last couple minutes of cook time. Salt to taste if desired.
Notes
Nutrition Per Serving (Estimate)
Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
If you're enjoying this vegan Lentil Spinach Soup recipe, also check out:
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Chelsea says
I love this recipe a lot! I found it almost 10 years ago and have been making it ever since 🙂 Really grateful for this blog!
Kaitlin says
Very cool, Chelsea! That warms my heart to know you've been enjoying it for almost a decade now. I'm honored that it's had a place in your kitchen. Thanks a lot for coming back to share your awesome note - it's appreciated!
Erin says
I can’t tell you how many times I’ve made this recipe and it’s a hit every time. My kids love it!!
Kaitlin says
Amazing to hear, Erin! So glad your family's enjoying this recipe. Thanks for coming back to leave such sweet feedback!
Carmen Q says
Just finished making this and it is DELICIOUS! I've already saved this recipe so that my family can enjoy this regularly from now on. Thanks for this wonderful recipe!
Kaitlin says
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!
Lynz says
This is an incredible recipe! I love it! So easy & so tasty. Very forgiving with any adjustments too. It’s always a crowd pleaser.
Kaitlin says
Thrilled to hear it's been working out for you, Lynz! Thanks so much for sharing your kind feedback!
Meri says
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!
Kaitlin says
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!
Gayle Dodge says
Can this soup be made in a slow cooker?
Kaitlin says
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 says
YUM! My first time eating lentils and it was amazing! I added zucchini and some parsley in there. I LOVED it!
Kaitlin says
So great to hear and wonderful additions!
Theresa says
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 says
Yay! That's great to hear, Theresa! Hope you enjoy any others you try as well.
Cynthia says
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 says
Aww, that's so great to hear you all enjoyed it, Cynthia. I appreciate your kind feedback!
Michelle Coombes says
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 says
So great to hear your family enjoyed it, Michelle! Thank you!
Mary-Beth Dodds says
My favorite lentil soup recipe; thanks!
Jennifer Van Zanten says
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 says
Yay, Jennifer! Such wonderful additions. Thanks for sharing your kind & helpful feedback!
Love it says
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 says
Fantastic additions! So glad you enjoyed it - thanks for sharing!
Sheryl Remedios says
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 says
So great to hear, Sheryl!
txgwen says
I made this the other day and my husband and I both loved it. I had to make some modifications. I used half red lentils and half green lentils. 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 says
That sounds delicious with the fun combination of both green & red lentils! Thanks for sharing!
Jessica Hessica says
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 says
This is amazing, Jessica! So glad you both loved it. Thanks for sharing your helpful feedback and inspiring, creative adaptions!
Wendy Drew says
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 says
Homemade broth sounds fantastic, Wendy! Thanks so much for sharing your kind and thoughtful feedback.
Yasmin Ferrando McDonald says
Just made it... so good! Thanks for the recipe!
Kaitlin says
Wonderful to hear, Yasmin!
Nina Wonacott says
Can I use precooked lentils? Add them towards the end?
Kaitlin says
Sure, Nina! You could reduce the simmering time as well. Hope you enjoy!
Elizabeth Seck says
Thank you so much for the recipe. It is so healthy and delicious. I doubled the recipe for lunches at work!
Kaitlin says
That's wonderful, Elizabeth! So great to hear you're enjoying it for your work lunches too.
SheLaughs says
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 says
That's so great! Thank you for sharing!