Lentil and Vegetable Soup with Tomatoes and Spinach

Introduction

Lentil and Vegetable Soup with Tomatoes and Spinach is a hearty, wholesome, and nutrient-packed soup that’s perfect for any season. Bursting with fiber-rich lentils, vibrant vegetables, and leafy spinach, this soup is both satisfying and nourishing. The tomatoes provide a subtle tanginess, while the aromatic herbs infuse every spoonful with depth and warmth.

This soup is ideal for anyone seeking a healthy, plant-based meal that doesn’t compromise on flavor. It’s comforting enough to enjoy on a chilly evening, yet light enough to serve as a starter for a family dinner. The combination of protein-packed lentils, fiber-rich vegetables, and antioxidant-rich spinach makes it not only delicious but incredibly good for you.

Why I Love This Recipe

I love this recipe because it’s a perfect balance of taste, nutrition, and simplicity. The lentils give the soup a hearty texture and plant-based protein, while the vegetables bring freshness and color. The spinach adds a vibrant, nutritious finish, and the tomatoes create a slightly tangy, rich base.

It’s versatile, easy to prepare in one pot, and makes a great make-ahead meal. I also love that it’s naturally vegan, gluten-free, and can easily be adapted to whatever vegetables you have on hand. It’s the kind of soup that warms your soul and leaves you feeling nourished.

Why It’s a Must-Try Dish

• Hearty and nutritious: Packed with lentils, vegetables, and greens.
• Flavorful and aromatic: Herbs, garlic, and tomatoes add rich layers of flavor.
• One-pot simplicity: Easy to make, clean up, and prepare for meal prep.
• Family- and diet-friendly: Vegan, gluten-free, and suitable for most dietary needs.
• Versatile: Works as a starter, main course, or freezer-friendly meal.

Preparation and Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 35–40 minutes
• Total Time: 50–55 minutes

Servings and Nutrition

• Servings: 6
• Calories per Serving: ~280 kcal
• Course: Main Course / Soup / Starter
• Cuisine: Mediterranean / Plant-Based

Ingredients

• 2 tbsp olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 red bell pepper, diced
• 1 tsp ground cumin
• 1 tsp smoked paprika (optional)
• 1 tsp dried thyme
• Salt and black pepper, to taste
• 1 cup dried brown or green lentils, rinsed
• 1 (14.5-oz) can diced tomatoes
• 6 cups vegetable broth
• 2 cups fresh spinach, roughly chopped
• Juice of ½ lemon (optional, for brightness)
• Fresh parsley or cilantro, chopped, for garnish

Cooking Directions

Step-by-Step Preparation Method:

1. Sauté aromatics
   • Heat olive oil in a large pot over medium heat.
   • Add onion, carrots, celery, and red bell pepper. Cook for 5–6 minutes until softened.
   • Stir in garlic, cumin, smoked paprika, and thyme. Cook 1–2 minutes until fragrant.
2. Add lentils and tomatoes
   • Add rinsed lentils and diced tomatoes (with juices) to the pot.
   • Stir to combine.
3. Add broth and simmer
   • Pour in vegetable broth and bring to a boil.
   • Reduce heat and simmer uncovered for 25–30 minutes, until lentils are tender.
4. Add spinach and finish
   • Stir in fresh spinach and cook for 2–3 minutes until wilted.
   • Taste and adjust seasoning with salt, pepper, and optional lemon juice.
5. Serve
   • Ladle into bowls, garnish with fresh parsley or cilantro, and serve hot.

How to Serve

• Serve with crusty bread, pita, or whole-grain crackers.
• Pair with a green salad or grain side for a complete meal.
• For extra flavor, drizzle with olive oil or sprinkle with grated Parmesan (optional, for non-vegan version).

Recipe Tips

• Rinse lentils thoroughly to remove dust and debris.
• Adjust the thickness of the soup by adding more broth if desired.
• Add spinach at the end to preserve its vibrant color and nutrients.
• Substitute or add vegetables like zucchini, kale, or potatoes depending on availability.
• Use fresh herbs for garnish to elevate flavor and presentation.

Variations

• Spicy Version: Add ½ tsp cayenne pepper or chili flakes.
• Protein Boost: Add cooked chickpeas or white beans for extra protein.
• Grain Version: Stir in ½ cup cooked quinoa or rice before serving.
• Creamy Twist: Blend half of the soup for a smoother texture.
• Mediterranean Style: Add olives, sun-dried tomatoes, or roasted red peppers for flavor depth.

Freezing and Storage

• Refrigerator: Store in airtight containers for up to 4 days.
• Freezer: Freeze cooled soup in portions for up to 3 months.
• Reheating: Warm on stovetop over medium heat, stirring occasionally. Add extra broth if needed.

Special Equipment Needed

• Large pot or Dutch oven
• Wooden spoon
• Ladle for serving
• Sharp knife for vegetables

FAQ

Q: Can I use red lentils instead of brown or green lentils?
Yes, but red lentils cook faster and may turn mushy, creating a creamier texture. Adjust cooking time accordingly.

Q: Can I make this soup ahead of time?
Yes! It tastes even better the next day as flavors meld.

Q: Can I add leafy greens other than spinach?
Yes, kale, Swiss chard, or collard greens work well—add toward the end of cooking.

Q: Can I make this gluten-free?
Yes, this soup is naturally gluten-free.

Conclusion

Lentil and Vegetable Soup with Tomatoes and Spinach is a hearty, nourishing, and flavorful soup that’s perfect for any day of the week. With its balance of protein, fiber, and fresh vegetables, it’s satisfying, healthy, and comforting all at once. Simple to prepare yet packed with layers of flavor, this soup is versatile, family-friendly, and destined to become a staple in your weekly meal rotation.