Go Back
Overhead view of lentil and spinach soup in a ceramic bowl with a lemon wedge and cracked pepper on a linen napkin

Wholesome Lentil and Spinach Soup for Heart Health

A one-pot lentil and spinach soup simmered with cumin, smoked paprika and lemon, ready in 50 minutes and freezer-friendly.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Course: Soup
Cuisine: Mediterranean-inspired
Calories: 156
Ingredients Method Notes

Ingredients
  

  • 2 tbsp olive oil
  • 1 yellow onion, diced medium (150 g)
  • 2 carrots, diced medium (150 g)
  • 2 stalks celery stalks, diced (100 g)
  • 4 cloves garlic, minced
  • 2 tsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp dried thyme
  • 1 1/2 cups brown lentils, rinsed (300 g); dry, picked over
  • 1 can diced tomatoes, canned (400 g)
  • 6 cups low-sodium vegetable broth (1.4 L)
  • 1 bay leaf
  • 5 oz baby spinach (140 g)
  • 2 tbsp lemon juice fresh
  • 3/4 tsp salt plus more to taste
  • 1/2 tsp black pepper

Method
 

  1. Heat olive oil in a 5-quart / 4.7 L dutch oven or soup pot over medium heat. Add the onion, carrots, and celery, and cook for 6 to 7 minutes until softened.
  2. Stir in the garlic, cumin, smoked paprika, and thyme. Cook for 1 minute until fragrant.
  3. Add the rinsed lentils, diced tomatoes, broth, and bay leaf. Bring to a boil over high heat.
  4. Reduce heat to a low simmer and cook uncovered for 25 to 30 minutes, stirring occasionally, until the lentils are tender but still hold their shape. Check at 25 minutes, they should not turn mushy.
  5. Remove the bay leaf. Stir in the spinach and cook for 2 to 3 minutes until just wilted.
  6. Stir in the lemon juice, salt, and pepper. Taste and adjust seasoning.
  7. Ladle into bowls and serve warm, with bread on the side if you like.

Notes

  • Rinse lentils before cooking to remove dust and debris.
  • Check lentils at 25 minutes, they should hold shape, not turn mushy.
  • Add spinach last so it wilts without turning gray.
  • Use low-sodium broth to control the final salt level.