Hearty Lentil, Potato & Vegetable Soup

A cozy, hearty soup packed with lentils, potatoes, carrots, tomatoes, spinach, and herbs. Naturally filling and protein- and fiber-rich.

Ingredients

Serves 6

1½ cups dry brown or green lentils, rinsed
2 tablespoons olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
2 medium carrots, peeled and diced
2 medium potatoes, peeled and cut into small cubes
2 cups chopped tomatoes or 1 can (14–15 oz) diced tomatoes
6 cups vegetable or chicken broth
2 cups fresh spinach, roughly chopped
1 teaspoon ground cumin
1 teaspoon smoked paprika
½ teaspoon dried thyme
½ teaspoon dried oregano
1 bay leaf
¾ teaspoon salt, or to taste
½ teaspoon black pepper
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
1–2 tablespoons chopped fresh dill, optional
Red pepper flakes, optional

Instructions

Prepare the lentils:
Rinse the lentils thoroughly under cold water and remove any small stones or debris.
Sauté the vegetables:
Heat olive oil in a large soup pot over medium heat. Add the onion and carrots. Cook for 5–6 minutes, stirring occasionally, until the onion begins to soften.
Add garlic and spices:
Stir in the garlic, cumin, smoked paprika, thyme, oregano, and black pepper. Cook for about 30–60 seconds, until fragrant.
Build the soup:
Add the lentils, potatoes, diced tomatoes, broth, bay leaf, and salt. Stir well.
Simmer:
Bring the soup to a boil, then reduce the heat to low. Cover partially and simmer for 30–40 minutes, or until the lentils and potatoes are tender.
Add spinach:
Stir in the chopped spinach and cook for another 3–5 minutes, until wilted.
Finish:
Remove the bay leaf. Stir in lemon juice, parsley, and dill if using. Taste and adjust the salt, pepper, or lemon juice.
Serve:
Ladle into bowls and serve hot. A slice of toasted crusty bread pairs especially well with the soup.

Nutrition Information

Approximate per serving, based on 6 servings:

Calories: 330
Protein: 17 g
Carbohydrates: 52 g
Fiber: 17 g
Net carbs: 35 g
Fat: 7 g
Saturated fat: 1 g
Sugar: 7 g
Sodium: ~650 mg

Nutrition varies depending on the broth, tomatoes, potato size, and exact ingredients used.

Helpful Tips

For thicker soup: Mash some of the potatoes and lentils against the side of the pot before serving.
For a thinner soup: Add another ½–1 cup broth.
For extra protein: Add cooked chicken, turkey, or additional lentils.
For more flavor: Add a squeeze of fresh lemon immediately before serving.
For meal prep: Cool completely and refrigerate in sealed containers.
Freezer-friendly: Freeze without the bread for up to about 3 months. Thaw overnight and reheat gently.

Q&A

Q: Do I need to soak the lentils?
A: No. Brown and green lentils can be rinsed and cooked directly.

Q: Can I use canned lentils?
A: Yes. Use about 4 cups cooked, drained lentils and reduce the simmering time. Add them after the potatoes have cooked for about 15 minutes.

Q: Can I make this without potatoes?
A: Yes. Replace the potatoes with extra carrots, zucchini, cauliflower, or another vegetable.

Q: Can I use frozen spinach?
A: Absolutely. Use about 1 cup thawed and squeezed-dry frozen spinach.

Q: Can I make it vegetarian?
A: Yes. Use vegetable broth instead of chicken broth.

Q: Is this soup gluten-free?
A: The soup itself can be gluten-free. Check the broth label to ensure it is certified or labeled gluten-free if needed.

Q: Is this soup high in protein?
A: Yes. Lentils provide a substantial amount of plant protein, with approximately 17 g per serving in this version.

Q: How long does it keep in the refrigerator?
A: Store covered in the refrigerator for 3–4 days.

Q: Can I make it ahead?
A: Yes. The flavor often becomes even better after resting overnight. Add a splash of broth when reheating if it becomes too thick.

Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.