This tasty lentil spinach soup is simple, full of fresh flavors and makes the perfect plant-based healthy dinner or lunch idea for meal prep.
It’s ready in about 30 minutes, packed with plant-based protein from the lentils and antioxidants from the fresh vegetables.
If you don’t have time to cook during the week, you can actually make this easy lentil and spinach soup recipe ahead for the workweek. It’s going to stay good in the fridge for at least 3 days and makes around 4 servings.
But I’ve got to warn you, this is a different lentil soup. I just want to be honest with you, if you’re expecting more heavy and intense flavor – this is not it. This vegetable soup is more broth-y and rather light and ginger-y.
Kinda like an Asian-style soup, but made with lentils and tasty seasonal vegetables, without the curry pastes or other additions. We’re making it all from scratch. And it was SO good, I just couldn’t stop eating it and had 2 big bowls. Okay, two and a half.
Lentil Spinach Soup Ingredients
As you can tell I’m still on the spinach wagon and I’ve got a few more recipes to come! But this healthy spinach and lentil soup is truly one of my absolute favorite meals I’ve made over, probably the last year, or ever, really. Here’s what you need:
Lentils. For this soup, use green or brown lentils. Or French lentils. Just lentils you know will hold their shape when boiled. Make sure to soak them to speed up the cooking process and to improve nutrient absorption. When you soak the lentils you remove the anti-nutrients and that’s important because these molecules can stop the absorption of all the iron and zinc from the lentils.
Spinach. So much spinach. It’s such a great low-calorie, high-protein and nutrient-dense addition to this soup. If you don’t have it, however, you can use other leafy greens like kale as well.
More vegetables. So as I mentioned in the other post, I am super excited for spring. So I went to the little vegetable shop here and bought everything they had that was in season and then put it in this soup. It’s green onions, garlic, parsley, carrot, and some cauliflower. It’s such a good combination. You can of course switch things up and go for whatever you have – for example use broccoli in place of cauliflower.
Fresh ginger. I love the combination of garlic, onions and ginger in this soup. It gives it that nice flavorful, yet fresh and light taste. If you do have, I also recommend lime leaves or lemongrass. That will send the soup over the top.
Chili flakes and olive oil. If you like your food a bit spicy, add some crusher red pepper, or chili flakes and don’t forget to add some olive oil for the healthy fats. The olive oil will help to absorb the antioxidative carotenoids from the spinach, carrot and other vegetables easier.
How To Make This Lentil Spinach Soup
It’s really easy, all you need to do is follow the steps below and you’ll have your lentil spinach soup ready in no 30-35 minutes:
Add the soaked lentils to a small cooking pot with water and salt and bring to a boil. Then reduce to simmer for about 18 minutes or until lentils are tender. If you’re not sure how to season lentils and add water to plant-based soups, you can also use stock – it will provide the soup with a deeper flavor. If using water, make sure to add a few good pinches of salt – otherwise, the lentils might turn out bland when cooked.
While the lentils are cooking, it’s time to wash and prepare the vegetables. So wash thoroughly cauliflower, scallions, parsley, green garlic (or just peel 2 garlic cloves if you don’t have it), spinach and carrot. Peel whatever needs to be peeled (that would be the garlic, carrot – I do it and the scallions).
Grate the carrot and ginger, roughly chop the cauliflower into bite-sized pieces and thinly chop parsley, the scallions and garlic (or mince it). If you wish – also chop the spinach roughly.
Once the lentils are tender – add in the minced garlic, scallions, carrot, ginger, olive oil and cauliflower.
Next, add in the spinach and chili flakes and then cook for about 5 more minutes. If needed add some more water/stock and salt to taste.
In the last 1-2 minutes add in the parsley and turn the heat off.
And there – your light and flavorful soup with spinach and lentils is ready to serve! Enjoy it immediately and if needed – add some salt and chili flakes or black pepper to taste!
Great Options and Additions
Now, if you don’t have the exact same ingredients, or want to experiment with the soup recipe – you can try these different variations:
- Lemongrass or lime leaves. This will add a nice lemony, light flavor to the soup and I highly recommend it.
- Coconut milk. If you’d like to make the soup more creamy and filling, add in some coconut cream or coconut milk along with the vegetables.
- Jalapenos or chili peppers. Some sliced spicy peppers would do super well in this plant-based soup!
- Zucchini or broccoli. These would do great when they’re in season too – make sure to not overcook, you want them for just 5 minutes, so that they still have some crunch.
- Basil or cilantro. If you’re craving a slightly different flavor, instead of parsley you can try these two fresh herbs here.
Meal Prep Soup Recipe That’s Good For You
You’ll love the taste and comfort of this spinach lentil soup. And you’ll also love how convenient it is for the week – make it once, eat 3 days in a row – the recipe is perfect for meal prep. Also since it’s rich in protein, vitamins and minerals and low in calories – it can make a great weight loss soup as well.
More Healthy Soup Recipes
I hope you enjoy this light and flavorful lentil and spinach soup, and if you need even more ideas for healthy soups, try these fabulous recipes:
- 1 cup lentils, soak them for 2 hours
- 2 1/2 cups spinach
- 2 green onions/scallions
- 1 green garlic / spring garlic (or add another garlic clove)
- 1 garlic clove, minced
- 1/4 cup chopped parsley
- 2/3 cup chopped cauliflower
- 1 tbsp + 1 tsp fresh ginger, grated
- 1 carrot, grated
- 3 1/2 cups vegetable stock or water
- 1 tsp chili flakes
- 1 tbsp olive oil
- Add the soaked lentils to a small cooking pot with water and salt or stock and bring to a boil. Then reduce to simmer for about 15-18 minutes or until lentils are tender. If you’re not sure how to season lentils and add water to plant-based soups, you can also use vegetable stock – it will provide the soup with a deeper flavor. If using water, make sure to add a few good pinches of salt – otherwise, the lentils might be bland when cooked.
- While the lentils are cooking, it’s time to wash and prepare the vegetables. So wash thoroughly cauliflower, scallions, parsley, green garlic (or just peel 2 garlic cloves if you don’t have it), spinach and carrot. Peel the garlic, scallions and if you wish - the carrot.
- Grate the carrot and ginger, roughly chop the cauliflower into bite-sized pieces and thinly chop parsley, scallions and the spring garlic If using just garlic cloves - mince them. If you wish – also chop the spinach roughly (I left it whole).
- Once the lentils are tender – add in the minced garlic, scallions, the spring garlic (if using), carrot, ginger, olive oil and cauliflower. If needed - add a bit more stock/water and salt.
- Next, add in the spinach and chili flakes and then cook for about 5 more minutes.
- In the last 1-2 minutes add in the parsley and turn the heat off.
- Adjust for salt/spice and enjoy immediately!
Amount Per Serving: Calories: 144Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 825mgCarbohydrates: 20gFiber: 8gSugar: 4gProtein: 9g