Yield: 6 generous servings
Prep: 15–20 minutes
Cook: 40–50 minutes
Total: about 1 hour
Style: Mediterranean-inspired, vegetarian/vegan
Ingredients
For the soup
1½ cups (about 300 g) dried brown or green lentils, rinsed
2 tablespoons extra-virgin olive oil
1 large yellow onion, finely diced
2 medium carrots, diced
2 celery stalks, diced
3–4 garlic cloves, minced
3 medium potatoes, peeled or scrubbed and cut into 1-inch chunks
1 can (14–15 oz / 400 g) diced tomatoes
6 cups (1.4 L) vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
½ teaspoon smoked paprika
1 bay leaf
½ teaspoon black pepper
¾–1 teaspoon salt, or to taste
2–3 cups fresh spinach, roughly chopped
1–2 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley
Optional for extra flavor
¼ teaspoon red-pepper flakes
1 tablespoon tomato paste
½ teaspoon ground cumin
Extra olive oil for serving
Freshly ground black pepper
The combination of lentils, potatoes, tomatoes and spinach is well established in similar hearty soup recipes; comparable versions also use lemon or vinegar at the end to brighten the finished dish.
Detailed Method
1. Prepare the lentils
Pick through the dried lentils and remove any stones or damaged pieces. Rinse thoroughly under cold water.
You do not need to soak brown or green lentils before cooking.
2. Build the flavor base
Heat the olive oil in a large heavy-bottomed pot over medium heat.
Add the onion, carrots and celery. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the garlic and cook for another 30–60 seconds.
3. Add the seasonings
Stir in oregano, thyme, smoked paprika, black pepper and, if using, red-pepper flakes and cumin.
For an even deeper tomato flavor, stir in the tomato paste and cook for about 1 minute.
4. Add the main ingredients
Add:
rinsed lentils
potatoes
diced tomatoes
vegetable broth
bay leaf
Stir everything together.
Bring the soup to a boil, then immediately reduce the heat to a gentle simmer.
5. Simmer
Cover partially and simmer for approximately 30–40 minutes, stirring occasionally.
The soup is ready when:
the lentils are tender but not completely mushy
the potatoes can easily be pierced with a fork
the broth has become slightly thick and stew-like
Cooking time can vary with the age and variety of the lentils.
6. Create the thick, rustic texture
For the texture shown in your photo, don’t puree the whole soup.
Instead, scoop out roughly 1–2 cups of the soup and vegetables, mash them lightly with a fork or potato masher, and return them to the pot.
Alternatively, briefly blend a small portion with an immersion blender.
This gives you a thick broth while keeping plenty of whole lentils and potato pieces.
7. Add spinach
Stir in the chopped spinach during the final 2–4 minutes.
Cook just until it wilts and turns bright green.
8. Finish with lemon
Remove the bay leaf.
Stir in lemon juice and fresh parsley. Taste and adjust salt, pepper and lemon.
The lemon is important—it cuts through the earthy lentils and makes the tomato and vegetable flavors much brighter.
9. Serve
Ladle into bowls and finish with:
a drizzle of extra-virgin olive oil
freshly cracked black pepper
chopped parsley
a squeeze of lemon
Serve with toasted crusty bread, just as pictured.
Nutrition
The exact nutrition depends heavily on the amount of oil, broth and potatoes used. As a useful reference, cooked lentils provide about 116 kcal, 9 g protein, 20 g carbohydrate and 7.9 g fiber per 100 g.
A similar lentil-potato-spinach recipe provides about 290 calories, 14 g protein and 8 g fiber per serving, while another version with more vegetables and lentils provides approximately 409 calories, 19 g protein and 23 g fiber per serving.
For this particular recipe, a reasonable estimate is approximately:
Nutrient Per serving*
Calories 300–350 kcal
Protein 15–18 g
Carbohydrates 50–55 g
Fiber 14–18 g
Fat 7–9 g
Saturated fat ~1 g
Cholesterol 0 mg
Sodium Variable
*Approximate; assumes 6 servings and vegetable broth with moderate sodium.
Nutritional highlights
Lentils: plant protein, fiber, iron and folate.
Spinach: contributes folate, vitamin K, vitamin A and other micronutrients.
Carrots: provide beta-carotene.
Tomatoes: provide vitamin C and carotenoid compounds.
Potatoes: provide carbohydrate and potassium.
Olive oil: contributes mostly unsaturated fat.
Lentils are particularly useful here because they make the soup filling without requiring meat. A cooked cup of lentils contains roughly 18 g protein and 16 g fiber.
Nut & Allergen Information
Naturally nut-free:
The soup itself contains no peanuts or tree nuts.
Vegan:
Use vegetable broth and don’t add cheese. The basic soup is vegan.
Dairy-free:
The soup contains no dairy unless you add Parmesan, feta, yogurt or another topping.
Gluten-free:
The ingredients themselves can be gluten-free, but check the vegetable broth/stock and any bread served alongside it. For strict gluten avoidance, use certified gluten-free broth and gluten-free bread.
Soy-free:
The basic recipe contains no soy.
A comparable lentil-potato-spinach soup is also described as gluten-free, nut-free, soy-free and vegan when appropriate ingredients are used.
Important allergy note: If you’re cooking for someone with a severe allergy, check packaged broth, canned tomatoes, spice blends and bread for allergen statements and cross-contact warnings.
Recipe Q&A
Can I use canned lentils?
Yes. Drain and rinse them first. Since they’re already cooked, add them later in the recipe and simmer for roughly 10–15 minutes rather than 30–40 minutes.
Can I use red lentils?
Yes, but the result will be very different. Red lentils break down quickly and create a much creamier, thicker soup. Brown or green lentils are better if you want the distinct lentils visible like in the photo.
Do lentils need to be soaked?
No. Brown and green lentils generally cook directly in the pot after rinsing.
Why is my soup too thick?
Lentils continue absorbing liquid as the soup sits. Add warm vegetable broth or water until you reach the desired consistency. Similar lentil soups specifically note that they thicken during refrigeration.
Why is my soup too watery?
Simmer uncovered for 5–10 minutes. You can also mash some of the potatoes and lentils into the broth.
Can I use frozen spinach?
Absolutely. Thaw it and squeeze out excess water first. Add it near the end of cooking.
Can I substitute kale for spinach?
Yes. Kale is tougher, so add it approximately 8–10 minutes before the soup is finished.
Can I leave out the potatoes?
Yes. Add extra carrots, zucchini, sweet potato or another vegetable. The potatoes mainly provide body and make the soup more substantial.
Can I make it spicy?
Add ¼–½ teaspoon red-pepper flakes, cayenne or a little chili powder.
Can I make it creamy?
Yes. Blend 1–2 cups of the finished soup and stir it back into the pot. This creates creaminess without cream.
Can I add meat?
Yes. Cooked shredded chicken can be stirred in near the end. You can also brown sausage before adding the vegetables, although that changes the recipe from vegetarian.
Can I freeze it?
Yes. Cool completely, portion into airtight freezer containers and freeze for up to about 3 months for best quality. Leave some headspace because the soup expands when frozen.
How long does it last in the refrigerator?
Keep it refrigerated in an airtight container and use within about 3–4 days.
How do I reheat it?
Warm gently on the stovetop or in the microwave. Add a splash of broth or water because it will usually thicken in the refrigerator.
What should I serve with it?
The best match is crusty sourdough, baguette or garlic bread. A simple green salad also works beautifully.
Chef’s tip for the flavor in the photo
Don’t skip the final lemon juice + olive oil + fresh parsley. The soup can taste quite earthy before the acid is added. A small amount of lemon at the end makes the lentils, tomatoes and spinach taste much fresher and gives you that bright, restaurant-style finish. Similar recipes use lemon juice or another acid at the end for exactly this purpose.
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.
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