This cozy one-pot soup is packed with lentils, potatoes, carrots, tomatoes, and leafy spinach in a savory herb-infused broth. It’s naturally vegetarian and makes an excellent filling lunch or dinner.
Ingredients
Serves: 4–6
Prep time: 15 minutes
Cook time: 30–35 minutes
Total: About 50 minutes
1 cup (200 g) dry brown or green lentils, rinsed
2 medium potatoes, peeled and cut into 1-inch cubes
2 medium carrots, diced
1 medium onion, finely chopped
3 cloves garlic, minced
2 medium tomatoes, chopped, or 1 can (14–15 oz/400 g) diced tomatoes
3 cups (90–100 g) fresh spinach, roughly chopped
5 cups (1.2 L) vegetable broth
1 tbsp olive oil
1 tsp ground cumin
1 tsp paprika
½ tsp dried oregano
½ tsp black pepper
½–1 tsp salt, to taste
1 bay leaf
1 tbsp lemon juice
1–2 tbsp chopped fresh parsley, optional
Pinch of chili flakes, optional
Step-by-Step Method
1. Rinse the lentils
Place the dry lentils in a fine-mesh strainer and rinse thoroughly under cold water. Pick out any small stones or damaged lentils.
2. Sauté the aromatics
Heat olive oil in a large soup pot over medium heat. Add the onion and carrots. Cook for 4–5 minutes, stirring occasionally, until the onion begins to soften.
3. Add garlic and spices
Add garlic, cumin, paprika, oregano, black pepper, and chili flakes if using. Stir for about 30–60 seconds until fragrant.
4. Add the main ingredients
Add the rinsed lentils, potatoes, tomatoes, vegetable broth, and bay leaf. Stir everything together.
5. Simmer
Bring the soup to a boil, then reduce the heat to low. Cover partially and simmer for 25–30 minutes, stirring occasionally.
The lentils should be tender and the potatoes should be easily pierced with a fork.
6. Add spinach
Remove the bay leaf. Stir in the chopped spinach and cook for 2–3 minutes, just until wilted.
7. Finish the soup
Add lemon juice and taste. Adjust salt, pepper, or spices as needed.
8. Serve
Ladle into bowls and garnish with fresh parsley and a small drizzle of olive oil. Serve with crusty bread for a complete meal.
Optional Flavor Boosts
Add ½ tsp turmeric for color and earthy flavor.
Add a small pinch of red pepper flakes for heat.
Stir in 1 tbsp tomato paste with the spices for a richer tomato flavor.
Add ½ tsp dried thyme for a more herbaceous flavor.
For extra creaminess, mash a small portion of the cooked potatoes and lentils directly in the pot.
Approximate Nutrition
Estimated per serving when divided into 6 servings; actual values vary according to ingredients and portion size.
Nutrient Approx. per serving
Calories 250–300 kcal
Protein 13–16 g
Carbohydrates 45–50 g
Fat 4–6 g
Fiber 12–15 g
Sugar 5–7 g
Sodium 400–700 mg
The soup is particularly useful as a source of plant protein and dietary fiber, while spinach contributes nutrients such as folate, vitamin K, and vitamin A.
Dietary Information
Vegetarian: Yes
Vegan: Yes, when using vegetable broth
Dairy-free: Yes
Egg-free: Yes
Nut-free: Yes, provided your broth and other packaged ingredients are made without nuts or cross-contact
Gluten-free: The basic ingredients are naturally gluten-free, but check the vegetable broth and packaged seasonings if gluten avoidance is important.
Recipe Q&A
Q: Can I use canned lentils instead of dry lentils?
Yes. Since canned lentils are already cooked, add about 2½–3 cups drained and rinsed lentils during the last 10 minutes of cooking rather than simmering them for 25–30 minutes.
Q: Can I use red lentils?
Yes, but red lentils break down much faster and will make the soup thicker and creamier. Add them with the potatoes and expect them to cook in roughly 15–20 minutes.
Q: Can I use frozen spinach?
Absolutely. Thaw and drain it first, then add it during the final 3–5 minutes.
Q: Why are my lentils still hard?
Older lentils can take longer to cook. Continue simmering until tender. Very acidic ingredients can also slow lentil cooking, so adding tomatoes early may sometimes increase cooking time.
Q: Can I make this soup ahead of time?
Yes. In fact, the flavor often improves after resting. Refrigerate leftovers promptly and use within 3–4 days.
Q: Can I freeze it?
Yes. Cool the soup, divide it into freezer-safe containers, and freeze for up to about 2–3 months for best quality. Thaw in the refrigerator and reheat thoroughly.
Q: How can I make it thicker?
Simmer uncovered for several minutes, or mash some of the potatoes and lentils against the side of the pot and stir them back into the soup.
Q: How can I make it more filling?
Serve it with crusty whole-grain bread, or add cooked quinoa, barley, or extra lentils.
Q: Can I add meat?
Yes. Cooked chicken, turkey sausage, or another cooked protein can be added according to your preference. For a vegetarian version, keep the recipe as written.
Q: Can I make it spicy?
Definitely. Add chili flakes, cayenne, diced fresh chili, or a little hot sauce.
Q: What if the soup becomes too thick?
Simply stir in additional vegetable broth or water until it reaches your preferred consistency, then adjust the seasoning.
Q: Is this a good meal-prep recipe?
Yes. Portion it into individual containers after cooling and refrigerate or freeze. Keep the bread separate so it doesn’t become soggy.
Serving Suggestion
Serve the soup hot with crusty bread, a squeeze of fresh lemon, chopped parsley, and a light drizzle of extra-virgin olive oil. The lemon adds brightness that balances the earthy lentils and rich tomato broth.
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