Spinach Lentil Soup
Brown lentils simmered with spinach, garlic, cumin — hearty, plant-based.
For 3 servings
3 steps. 30 minutes total.
- 1
Step 1
- a.Heat olive oil in a large pot over medium heat.
- b.Add the diced onion, minced garlic, and ground cumin.
- c.Cook for 5 minutes until the onions are translucent and fragrant.
- 2
Step 2
- a.Rinse the brown lentils and add them to the pot.
- b.Stir in the water and diced tomatoes.
- c.Bring to a boil, then reduce heat and simmer for 25 minutes until lentils are tender.
- 3
Step 3
- a.Stir in the fresh spinach leaves.
- b.Add the lemon juice, black pepper, and salt.
- c.Simmer for 4 minutes until the spinach is wilted and bright green.
TIPAdd the lemon juice at the very end to keep the flavor bright and prevent the spinach from turning brown.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse lentils in a fine-mesh sieve to remove any dust or small stones before cooking.
- 2For a thicker consistency, use a potato masher to lightly crush some of the lentils directly in the pot.
- 3If the soup becomes too thick upon standing, add a splash of water or vegetable broth when reheating.
- 4Use fresh lemon juice rather than bottled for the most vibrant flavor profile.
Adapt it for your goals.
Spicier
Add a half teaspoon of red pepper flakes or a pinch of cayenne pepper during the sauté step.
low sodiumLow sodium
Omit the added salt and double the lemon juice and cumin to maintain a bold flavor profile.
instant potInstant pot
Pressure cook the lentils, water, and tomatoes for 15 minutes, then stir in spinach at the end.
Why this is on our healthy list.
High Plant-Based Protein
Brown lentils provide a significant amount of protein to support muscle maintenance.
Excellent Fiber Source
Promotes healthy digestion and helps maintain stable blood sugar levels.
Rich in Iron
Spinach and lentils combined provide a boost to energy levels and blood health.
Heart Healthy Fats
Olive oil provides monounsaturated fats that support cardiovascular wellness.
Frequently asked questions
Yes, it is rich in plant-based protein, high in dietary fiber, and packed with essential vitamins from fresh spinach.