Hearty Lentil & Spinach Soup
A warm, nourishing bowl of tender lentils and vibrant spinach simmered with aromatic vegetables and earthy cumin. This rustic soup is naturally thick and satisfying, perfect for a cozy lunch or light dinner. A squeeze of lemon at the end brightens all the flavors beautifully.
For 4 servings
- prep · ~5 min
Sauté the aromatics.
1.Heat 1 tsp oil in a large pot over medium heat.2.Add 1 tsp cumin seeds and let them sizzle for 30 seconds.3.Add chopped onion and sauté until translucent (3-4 min).4.Add minced garlic and sauté until fragrant (1 min). - simmer · ~25 min
Cook the lentils.
1.Add diced tomatoes, turmeric powder, red chili powder, and salt. Cook until tomatoes soften (3 min).2.Add washed masoor dal and 4 cups water. Stir well.3.Bring to a boil, then lower the heat and simmer partially covered for 20 minutes, or until lentils are tender and falling apart.TIPStir once or twice during simmering to prevent sticking. - mix · ~4 min
Add the spinach.
1.Add chopped spinach to the pot and stir gently.2.Simmer uncovered for 3-4 minutes until spinach is wilted and bright green.TIPDon't overcook the spinach or it will lose its color and fresh flavor. - mix · ~1 min
Finish with lemon.
1.Remove from heat and stir in 1 tbsp lemon juice.2.Taste and adjust seasoning if needed. - garnish
Garnish with fresh coriander leaves and serve hot.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Wash the red lentils thoroughly until the water runs clear to remove excess starch and prevent cloudiness.
- 2For a richer flavor, toast the cumin seeds in hot oil until they pop and turn fragrant before adding onion.
- 3Stir the soup occasionally while simmering to prevent the lentils from sticking to the bottom of the pot.
- 4Add the spinach only during the last few minutes and cook just until wilted to keep its bright color and fresh taste.
- 5Stir in the lemon juice only after removing the soup from heat, as prolonged heat can dull its bright acidity.
- 6This soup thickens as it cools; thin it with a splash of hot water or broth when reheating.
- 7Make ahead by storing cooled soup in an airtight container in the fridge for up to 4 days—flavors deepen overnight.
Adapt it for your goals.
Coconut twist
Replace 1 cup of water with light coconut milk for a creamy, subtly sweet version that balances the earthy cumin and turmeric.
protein boostProtein boost
Add 1 cup of cooked chicken or paneer cubes along with the spinach for extra protein, making it a heartier one-pot meal.
low oilLow-oil
Sauté the onion and garlic in 2 tablespoons of water or vegetable broth instead of oil to cut fat while keeping the base flavourful.
extra heatExtra heat
Double the red chili powder or add a finely chopped green chili with the garlic for a fiery kick that complements the earthy lentils.
vegan & gluten freeVegan & gluten-free
This soup is naturally vegan and gluten-free as written, but ensure your cumin and chili powders are certified gluten-free if needed.
Why this is on our healthy list.
Rich in Plant Protein
Red lentils provide a substantial amount of plant-based protein, making this soup a satisfying and muscle-friendly option for vegetarians.
High in Dietary Fiber
Lentils and spinach deliver a good dose of soluble and insoluble fibre, supporting digestion and promoting a feeling of fullness.
Packed with Iron & Vitamin C
Spinach offers non-heme iron while the lemon juice provides vitamin C, which enhances iron absorption—a smart combination for energy.
Anti-Inflammatory Spices
Turmeric and cumin are traditionally known for their anti-inflammatory and digestive properties, adding wellness beyond just flavour.
Low in Fat & Calories
With only 1 tsp of oil and no cream, this soup is naturally low in fat and calories while still being hearty and nourishing.
Frequently asked questions
Brown or green lentils hold their shape more, so cook time will increase to 25-30 minutes and the soup will be less creamy—still delicious but with a different texture.
