Spinach Lentil Soup (Easy Fiber-Rich Dinner)

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Lentils: green or brown lentils are perfect for this recipe because they hold their shape and create a satisfying, hearty texture. If you prefer a creamier soup, use red lentils, which break down beautifully as they cook. For a quicker option, canned lentils work wonderfully and cut your cooking time in half. Just remember to reduce the broth by about half since canned lentils are already cooked and will not absorb as much liquid.
• Spinach: adds a burst of color, nutrients, and freshness to the soup. You can easily swap it with baby kale, Swiss chard, or frozen spinach for a heart healthy soup recipe that fits any season.
• Olive oil: adds richness and a smooth Mediterranean flavor. You can replace it with avocado oil or a small pat of butter for a softer, creamier taste.
• Carrots, onion, and celery: create a delicious base of sweetness, aroma, and depth. If you’re out of something, substitute sweet potatoes for carrots, leeks for onion, or bell pepper for celery.
• Garlic, oregano, and paprika: bring warmth and complexity. Use roasted garlic for milder flavor, Italian herbs for a twist, or smoked paprika for more depth.
• Broth and tomatoes: form the flavorful base. We like using bouillon powder dissolved in water because it keeps groceries light and lasts for weeks. Crushed or diced tomatoes add balance and body.
• Lemon juice: finish with a squeeze for brightness and a pop of flavor that ties everything together.

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, celery, and carrot, and sauté for about 4 minutes until the onion turns translucent. Stir often to prevent the vegetables from browning too much.

Next, add the grated garlic and paprika. Cook for another minute until fragrant. This step builds the rich, savory base that makes this healthy lentil soup recipe so comforting and flavorful.

Step 2. Simmer the lentils

Rinse the dry lentils in a sieve under running water to remove any dust or debris, checking for small stones.

Add the lentils, vegetable broth, crushed tomatoes, oregano, salt, black pepper, and red pepper flakes to the pot.

Bring to a boil, then partially cover the pot and let it simmer gently for 30 minutes, stirring occasionally, until the lentils are tender but still hold their shape. Smaller lentils may cook faster, while larger ones take a bit longer.

For a thicker texture, blend about 2 cups of the soup directly in the pot using an immersion blender, or transfer to a standing blender and mix until smooth. Then stir it back in.

This step gives you a protein rich lentil soup that feels hearty and creamy without any dairy. If you prefer a more rustic texture, you can skip blending entirely.

Stir in the spinach (or kale, Swiss chard, or baby greens) and cook for 3 to 5 minutes, just until wilted.

Step 4. Finish and serve

Adjust the consistency by adding more broth or water, then taste and season with extra salt or pepper if needed.

Finish your spinach lentil soup with a drizzle of extra virgin olive oil, a squeeze of fresh lemon juice, and a slice of toasted crusty bread on the side.

💡 Tip: Rub the warm bread with a clove of garlic, drizzle with olive oil, and sprinkle with salt for an authentic Italian touch.

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