How can I make this soup without oil?

Water-sauté the aromatics: cook the onion and carrot in 2 tablespoons of water over medium heat, stirring frequently, until softened. Add more water as needed to prevent sticking.

Can I freeze this soup?

Yes, let it cool completely, then portion into airtight containers. It freezes well for up to 3 months. Thaw in the fridge overnight and reheat gently, adding a squeeze of fresh lemon before serving.

My lentils turned out hard after 25 minutes. What went wrong?

Brown lentils can vary in age; older lentils take longer to soften. Continue simmering, adding a little hot water if needed, and check every 5 minutes until tender.

Can I use canned lentils instead of dried?

Yes. Use 2 cans of brown lentils (rinsed and drained) and add them after the tomatoes. Simmer just 5 minutes to heat through, since canned lentils are already cooked.

What can I use instead of fresh spinach?

Frozen spinach works well. Thaw and squeeze dry 1/2 cup, then stir it in during the last 2 minutes of simmering. You can also use kale (remove stems and cook 5 minutes longer).

Home / Recipes / american / Spinach Lentil Soup

americanEasyveganvegetariangluten freedairy free

Spinach Lentil Soup

RATING

4.5/5(98)

TASTE SCORE

8/10

A warm, hearty bowl of tender lentils and vibrant spinach simmered with aromatics and a touch of cumin. This rustic soup is deeply nourishing, comes together in one pot, and tastes like a cozy weeknight hug with a squeeze of lemon to brighten every spoonful.

PREP

10m

COOK

30m

SERVES

1 CUP

238 cal

SERVINGS

METHOD · 7 STEPS

prep
Rinse and prep the lentils.
Rinse brown lentils under cold water until the water runs clear. Pick out any small stones or debris. Set aside to drain.
saute · ~7 min
Sauté the aromatics until soft.
1.Heat olive oil in a large soup pot over medium heat.
2.Add chopped onion and diced carrot; cook until softened (5-6 min).
3.Stir in minced garlic and cumin powder; cook until fragrant (30 sec).
TIPMedium heat keeps the garlic from turning bitter.
saute · ~3 min
Add tomato and cook briefly.
Add diced tomato to the pot and cook, stirring occasionally, until it softens and releases its juices (2-3 min).
simmer · ~25 min
Simmer the lentils until tender.
1.Add drained lentils, water, and salt to the pot.
2.Bring to a boil over high heat, then reduce to a gentle simmer.
3.Cover and cook until lentils are tender but still hold their shape (20-25 min).
TIPSkim away any foam that rises to the surface for a cleaner broth.
mix · ~2 min
Wilt the spinach into the soup.
Stir in the chopped spinach a handful at a time until it wilts completely into the hot soup (2 min).
mix
Finish with lemon juice and black pepper.
Remove the pot from heat. Stir in lemon juice and freshly ground black pepper. Taste and adjust seasoning if needed.
TIPAdd the lemon juice off the heat to keep its bright, fresh flavor intact.
serve
Ladle into bowls and serve warm.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Pick over lentils carefully to remove any tiny stones before cooking.
2
Sauté the onions and carrots until truly soft to build a deep flavor base.
3
Add the cumin after the garlic, letting it bloom in oil for just 30 seconds.
4
Simmer lentils gently; a rapid boil can make them burst and turn mushy.
5
Skim any foam that rises during simmering for a clearer, cleaner broth.
6
Stir in spinach off the heat or just after turning it off to prevent overcooking.
7
Add lemon juice only after removing the pot from heat to preserve its brightness.