Easy Lentil Spinach Soup

11 45 186
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 6
Easy Lentil Spinach Soup
Health Highlights
A warming high protein & fiber soup.


1 tbsp Olive Oil, Extra Virgin
1 medium Yellow onion (diced)
1 bunch Spinach
2 clove(s) Garlic (minced)
5 cup Vegetable stock/broth
2 can(s) (16 oz) Diced tomatoes, canned
1 cup Brown lentils, raw
1 tsp Oregano, dried
1 whole lemon(s) Lemon juice
1/4 tsp Salt (to taste)
1/4 tsp Black pepper (to taste)


1. Warm the olive oil in a large pot over medium heat, then sauté the onion for several minutes.


2. Toss in the spinach and the garlic and sauté until spinach is wilted.


3. Add the vegetable broth, diced tomatoes with liquid, and lentils to the pot along with oregano. Stir to combine and bring heat to a boil.


4. Once the liquid starts to boil, reduce heat to a simmer. Wait a few minutes then cover with a lid and allow to cook for 30 minutes, until lentils are just tender but not mushy.


5. Remove from heat and squeeze in lemon juice then stir together. Season with salt and pepper to taste. Divide into bowls and serve warm.


Quick Tip:


Double or triple the batch and freeze leftovers for quick dinners. Ensure to fully warm through when re-heating to an internal temperature of 165F or 74C degrees.


You don't have to pre-soak lentils before cooking, however lentils like beans have some anti-nutrients that are greatly reduced when cooked. Soaking further reduces those anti-nutrients as well as makes lentils easier to digest. You can choose to pre-soak lentils overnight for this purpose.

Nutritional Highlights:


A heart healthy legume high in plant-based protein, fiber, B vitamins and iron.

Nutrition Facts

Per Portion

Calories 186
Calories from fat 38
Calories from saturated fat 5.3
Total Fat 4.2 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 10.7 g
Cholesterol 0
Sodium 845 mg
Potassium 892 mg
Total Carbohydrate 29.8 g
Dietary Fiber 8.0 g
Sugars 2.7 g
Protein 11.3 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 3.9

Energy sources


Meal Type(s)