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Vegan Spinach and Lentil Soup Recipe

A cozy, protein-packed vegan soup loaded with fiber-rich lentils and nourishing spinach, perfect for chilly days and soul-level reboots.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 2 cloves garlic minced
  • 2 carrots diced
  • 2 celery stalks chopped
  • 1 cup green or brown lentils rinsed
  • 6 cups vegetable broth
  • 1 tsp cumin
  • ½ tsp smoked paprika
  • 1 tsp salt adjust to taste
  • ¼ tsp black pepper
  • 4 cups fresh spinach
  • 1 tbsp lemon juice for that zing

Method
 

  1. Sauté the base: Heat olive oil in a large pot. Add onion, carrots, and celery. Cook 5 minutes, stirring occasionally.
  2. Add flavor: Stir in garlic, cumin, and smoked paprika. Let them bloom for a minute.
  3. Toss in lentils: Add rinsed lentils and vegetable broth. Bring everything to a gentle boil.
  4. Simmer it down: Lower heat and cover. Let it cook 25 minutes until lentils are tender but not falling apart.
  5. Add greens: Stir in spinach and cook 2–3 minutes until wilted and gorgeous.
  6. Finish with flair: Add lemon juice, salt, and pepper. Stir, taste, adjust. Ladle it up and live your plant-based best life.

Notes

Nutritional Information (per serving)

  • Calories: 320 kcal
  • Total Fat: 7 g
  • Saturated Fat: 1 g
  • Carbohydrates: 45 g
  • Fiber: 12 g
  • Protein: 16 g

Vitamins & Minerals (per serving)

  • Iron: 35% DV
  • Vitamin A: 90% DV
  • Folate: 45% DV
  • Vitamin C: 20% DV
  • Magnesium: 18% DV

Extra Tips for a Legendary Bowl

  • Add a pinch of red chili flakes if you like your soup spicy and scandalous.
  • Swap spinach for kale if you’re feeling hardcore and leafy.
  • Stir in a spoonful of tahini for richness no one saw coming.
  • Double the batch and freeze leftovers—you’ll thank yourself mid-week meltdown.
  • Serve with crusty bread because soup deserves carbs, just like you deserve rest and a second bowl.
This spinach and lentil soup isn’t just dinner—it’s self-care in edible form.