Lentil and Spinach Soup

Lentil and Spinach Soup

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This Lentil and Spinach Soup is a warming and hearty dish, packed with plant-based protein and nutrient-rich vegetables. With earthy lentils, fresh spinach, and a mix of aromatic spices, this soup is both satisfying and nutritious. It's perfect for lunch or dinner, providing a comforting bowl that’s as good for you as it tastes.


  • 1 cup of dried lentils, rinsed
  • 1 large onion, chopped
  • 2 cloves of garlic, minced
  • 1 can (15 oz) of diced tomatoes
  • 6 cups of vegetable broth
  • 2 cups of fresh spinach, chopped
  • 1 teaspoon of ground cumin
  • 1 teaspoon of ground coriander
  • 1/2 teaspoon of paprika
  • 1/2 teaspoon of black pepper
  • 1 tablespoon of olive oil
  • Salt to taste


  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, sautéing until the onion is translucent.
  2. Add the cumin, coriander, paprika, and black pepper. Stir for about 30 seconds until the spices are fragrant.
  3. Pour in the vegetable broth and add the rinsed lentils. Bring to a boil, then reduce the heat and let it simmer for 25-30 minutes, or until the lentils are tender.
  4. Add the diced tomatoes and chopped spinach. Simmer for another 10 minutes until the spinach is wilted and the soup is fully heated.
  5. Season with salt to taste and serve hot.

Nutritional Information

  • Calories per serving: 250
  • Protein: 14g
  • Carbohydrates: 35g
  • Fat: 6g

Health Benefits

Lentils are a fantastic source of plant-based protein, iron, and fiber, helping to support digestive health and maintain energy levels. Spinach is rich in vitamins and minerals, including vitamins A, C, and K, as well as iron. This low-calorie soup is ideal for anyone looking to nourish themselves with a nutrient-dense meal.

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