Vegan spinach and lentil soup packed with plant protein and fiber. Moreover, it’s healthy, easy to make, and perfect for cozy meals.
🛒 Ingredients (Serves 4–5)
- 1 cup red or green lentils, rinsed
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 tomato, chopped or 1 cup canned tomatoes
- 4 cups vegetable broth
- 2 cups fresh spinach, chopped
- 1 tsp cumin
- ½ tsp turmeric
- ½ tsp paprika
- Salt and black pepper, to taste
- Lemon juice, for serving
🍳 How to Make Vegan Spinach and Lentil Soup
Step 1: Sauté the Base
First, heat olive oil in a pot over medium heat.
Next, sauté onion and garlic until fragrant.
Step 2: Add Lentils & Vegetables
Then, add carrot, tomato, lentils, and spices. Stir well.
Step 3: Simmer the Soup
After that, pour in vegetable broth and bring to a boil.
Meanwhile, reduce heat and simmer for 20–25 minutes.
Step 4: Add Spinach
Finally, stir in spinach and cook for 2–3 minutes until wilted.
Finish with a squeeze of lemon juice.
⭐ Tips for the Best Soup
- Firstly, use red lentils for a creamier texture.
- Moreover, add broth gradually if you prefer thicker soup.
- Additionally, adjust spices to taste.
- Finally, let the soup rest for 5 minutes before serving.
🔄 Variations to Try
- Creamy: Add coconut milk
- Spicy: Add chili flakes or cayenne
- Protein Boost: Add chickpeas
- Herby: Add dill or parsley
- Slow Cooker: Cook on low for 5–6 hours
💚 Health Benefits
Lentils provide plant-based protein and fiber.
Moreover, spinach is rich in iron and antioxidants.
Because this soup is low in fat, it supports heart health.
As a result, it’s filling, balanced, and nourishing.
🧒 Kid-Friendly Version
- Reduce spices
- Mash lentils slightly for smooth texture
- Add a small potato for mild sweetness
- Serve with soft bread
🥗 Nutrition Facts (Per Serving – Approx.)
- Calories: 260 kcal
- Carbohydrates: 40 g
- Protein: 16 g
- Fat: 4 g
- Fiber: 14 g
- Sugar: 6 g
- Sodium: 410 mg
