Hearty Lentil, Potato & Spinach Soup

This delicious, rustic soup is inspired by the dish in your photo. It combines tender lentils, potatoes, carrots, tomatoes, and leafy greens in a rich, savory broth. It’s comforting, nutritious, budget-friendly, and perfect for lunch or dinner with crusty bread.

Prep time

15 minutes

Cook time

40–45 minutes

Servings

4–6 people

Diet

Vegetarian

1. Full ingredients list
Shopping checklist
0 of 21 items

Main ingredients

1 cup (200 g) dried brown or green lentils, rinsed

2 medium potatoes, peeled and cut into cubes

2 medium carrots, diced

1 medium onion, finely chopped

3–4 garlic cloves, minced

2 medium tomatoes, chopped, or 1 cup canned tomatoes

3 cups (90–100 g) fresh spinach, roughly chopped

6 cups (1.4 litres) vegetable broth or water

2 tablespoons olive oil
Spices and seasoning

1 teaspoon ground cumin

1 teaspoon paprika

½ teaspoon ground coriander

½ teaspoon dried thyme or oregano

¼ teaspoon black pepper, or to taste

½–1 teaspoon salt, adjusted to taste

1 bay leaf (optional)

¼ teaspoon chili flakes or chili powder (optional)
Finishing touches

1 tablespoon lemon juice, or to taste

2 tablespoons chopped fresh parsley or coriander

Crusty bread or whole-wheat toast, for serving

Extra virgin olive oil, for drizzling (optional)
2. Step-by-step cooking instructions
Pappardelle with Leftover Beef Ragu | Kids Eat by Shanai
Step 1 — Prepare the vegetables

Rinse the lentils under cold water and remove any debris. Dice the potatoes, carrots, and tomatoes. Chop the onion, mince the garlic, and wash and chop the spinach.

Light Vegetable Soup | CookSoups
Step 2 — Build the flavor

Heat the olive oil in a large pot over medium heat. Add the onion and carrots and cook for 5–6 minutes, stirring occasionally, until the onion softens. Add the garlic and cook for another 30–60 seconds.

Red Lentil Soup Recipe | NimbleFins
Step 3 — Add tomatoes and spices

Stir in the tomatoes, cumin, paprika, coriander, thyme, black pepper, and optional chili. Cook for 3–4 minutes, until the tomatoes soften and the mixture becomes fragrant.

Veganer Linseneintopf – schmeckt wie von Oma! | Einfach Kochen
Step 4 — Simmer the lentils and potatoes

Add the rinsed lentils, cubed potatoes, vegetable broth, and bay leaf. Stir well and bring to a boil. Reduce the heat to low, cover partially, and simmer for 25–35 minutes, stirring occasionally, until the lentils are tender and the potatoes are cooked through.

Vegan Curry Lentil Soup Recipe with Potatoes & Greens
Step 5 — Add the leafy greens

Stir in the spinach and simmer for another 2–4 minutes, until wilted. Add a little extra hot water or broth if the soup is thicker than you prefer.

Nutrition
Step 6 — Finish and serve

Remove the bay leaf. Add lemon juice and fresh parsley or coriander. Taste and adjust the salt, pepper, and spices. Ladle into bowls and serve hot with toasted bread.

3. Nutrition facts (complete nutritional information)
These are estimated values for the soup prepared with the ingredients listed above, divided into 6 servings. Actual nutrition varies with potato size, oil, broth, and bread.

Estimated nutrition per serving · without bread

250–300 kcal
Protein

12–15 g
Carbohydrates

38–45 g
Total fat

6–9 g
Dietary fiber

9–12 g
Total sugars

6–9 g
Saturated fat

1–2 g
Ranges are approximate, not laboratory-tested values. Sodium varies considerably with broth and added salt.

Vitamins and minerals
Nutrient

Main sources in this recipe

Iron

Lentils and spinach

Folate (vitamin B9)

Lentils and leafy greens

Potassium

Potatoes, lentils and spinach

Vitamin A

Carrots and spinach

Vitamin C

Tomatoes, spinach and lemon

Vitamin K

Spinach and fresh herbs

Vitamin B6

Potatoes and lentils

Magnesium

Lentils and spinach

Manganese

Lentils and vegetables

Lentils provide plant-based protein, fiber, and several minerals. The vegetables add variety to the soup’s vitamin content.

NHS
+1

Important nutrition notes

For more iron: add lemon juice just before serving; vitamin C helps the body absorb iron from plant foods.

For lower sodium: use homemade or reduced-salt broth and adjust the salt at the end.

nhs.uk
+1

For more protein: add extra lentils or cooked chickpeas.

For fewer calories: use 1 tablespoon of olive oil instead of 2 and avoid adding a large bread portion.

For more fiber: leave the potato skins on after washing them thoroughly and serve with whole-grain bread.

4. Recipe variations and substitutions
Zupa z soczewicą | Tastelist.pl
Red lentil version

Use red lentils instead of brown or green lentils. They cook faster and break down into a thicker, creamier soup. Begin checking for tenderness after 15 minutes.

Indian Vegetarian Food
Pakistani-style version

Add ½ teaspoon turmeric, 1 teaspoon ground coriander, and a little garam masala. For a stronger flavor, prepare a light tarka with cumin seeds, garlic, and oil.

creamy garlic and spinach lentil soup for warm january family meals – tastymum
Creamier soup

Mash some of the cooked potatoes and lentils against the side of the pot, or blend one cup of soup and stir it back in. No cream is necessary.

Linsen Gemüse Suppe Bowl – Wurziglecker
High-protein version

Add 1 cup of cooked chickpeas or extra cooked lentils. If using canned chickpeas, drain and rinse them first.

5. Common cooking mistakes to avoid
Not rinsing the lentils: Rinse and inspect them before cooking.

Adding spinach too early: Add it near the end to preserve its color and texture.

Cooking at a vigorous boil: A gentle simmer helps prevent potatoes from breaking apart too quickly.

Adding too much salt initially: Broth may already contain salt. Taste before seasoning further.

Skipping the acid: Lemon juice or a little vinegar at the end brightens the flavor.

Using old lentils without checking them: Older dried lentils may take longer to soften. Extend the cooking time if necessary.

6. Storage and reheating
Refrigerator

Cool promptly and refrigerate in covered, shallow containers. For best quality, eat within 3–4 days.

Freezer

Freeze in individual portions for around 2–3 months for best quality. Potatoes may soften or change texture after thawing.

Reheating

Reheat on the stove over medium-low heat, stirring occasionally, until steaming hot throughout. Add a splash of water if the soup has thickened.

Do not leave cooked soup at room temperature for more than 2 hours. Refrigerate leftovers promptly, and thaw frozen portions in the refrigerator rather than on the counter.

7. Frequently asked questions (Q&A)

Can I use canned lentils?

Yes. Drain and rinse them, then add them with the potatoes during the final 10–15 minutes of cooking, or once the potatoes are nearly tender. Since canned lentils are already cooked, they do not need the full simmering time.

Can I make this soup without tomatoes?

Can I use kale instead of spinach?

Is this recipe vegan and dairy-free?

Can I make it in a pressure cooker?

Why are my lentils still hard?

Is this soup suitable for weight management?

What bread goes best with it?

Can children eat this soup?

How can I make it thicker or thinner?

8. Serving suggestions
warm hearty lentil soup with potatoes and spinach for family dinners – evadishes
Turmeric Lentil Soup (Easy & Healthy) – The Plant Based School
Hearty Lentil Soup with Seasonal Vegetables | Warming, Nourishing Meal
Serve with warm chapati or whole-wheat roti for a simple family meal.

Add a side salad with cucumber, lemon, and fresh herbs.

Finish with freshly ground black pepper and a squeeze of lemon.

For a more filling meal, serve with whole-grain toast or a small portion of rice.

9. Final recipe summary
This soup is a flexible, plant-based meal made with affordable everyday ingredients. Brown or green lentils give it a hearty texture, potatoes make it satisfying, carrots and tomatoes add sweetness and acidity, and spinach provides a fresh finish.

Best tip: Let the lentils and potatoes become fully tender, then add the spinach and lemon juice at the end. Serve hot with toasted bread, just like the bowl in your picture.

Author
Recent Posts

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.