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4.73 from 11 votes

Lentil Spinach Soup

Easy, healthy Lentil Spinach Soup spiked with flavorful cumin and smoked paprika! A nutrient-dense plant-based meal and freezer-friendly.
Author: Kaitlin - The Garden Grazer
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup
Cuisine: Gluten-Free, Oil-Free, Vegan
Servings: 4 medium bowls


  • 1 onion
  • 1-2 carrots
  • 3 cloves garlic
  • 1 cup green/brown lentils (uncooked)
  • 15 oz. can diced tomatoes
  • 4 cups vegetable broth
  • 3 oz. spinach
  • 1 tsp. cumin
  • 1/2 tsp. smoked paprika
  • 1/4 tsp. salt (more to taste)


  • Dice onion and carrot.
  • In a stockpot over medium-high heat, saute onion and carrot for about 7 minutes. (I use 3 Tbsp. water/broth for oil-free saute method.)
  • Meanwhile, mince garlic and rinse lentils.
  • Add garlic, cumin, smoked paprika, and salt to stockpot. Saute 1 minute.
  • Add broth, tomatoes, and lentils. Increase heat and bring to a boil.
  • 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!)


Calories: 231kcal | Carbohydrates: 42g | Protein: 14g | Fat: 1g | Potassium: 910mg | Fiber: 17g | Sugar: 7g | Vitamin A: 5505IU | Vitamin C: 21.6mg | Calcium: 108mg | Iron: 6.3mg