Simple Red Lentil Spinach Soup

Hearty & Healthy: The Best Easy Red Lentil Spinach Soup Recipe

While countless lentil soup recipes exist, this Easy Red Lentil Spinach Soup stands out as an absolute favorite! It’s bursting with flavor, incredibly satisfying, and boasts a simple preparation that makes it my top choice for a quick and nutritious meal. What makes this recipe truly special is its effortless nature: it’s super easy to prepare, cooks quickly, relies mostly on readily available pantry ingredients, and is incredibly Weight Watchers friendly.

Red Lentil Spinach Soup in a white bowl with a spoon and pine cones in the background.
A cozy bowl of warm Red Lentil Spinach Soup, perfect for a healthy and comforting meal.

This wholesome lentil soup recipe is particularly popular during the cooler winter months, often hailed as the ultimate “soup season” comfort food. It pairs wonderfully with a slice of crusty bread or even this light and fluffy Cloud Bread. If you’re eager to explore more nourishing and cozy dishes, be sure to check out our extensive collection of Healthy Autumn Soup Recipes!

[feast_advanced_jump_to]

This cherished recipe is a modernized adaptation of a hearty lentil soup my mom used to make throughout my childhood. It brings a comforting sense of nostalgia while offering exceptional nutritional benefits, truly embodying the concept of healthy comfort food.

As someone who enjoys meat, I frequently incorporate vegetarian meals into my diet, and they have to be truly delicious to win me over! Beyond this fantastic red lentil and spinach soup, some of my other favorite meatless dishes include easy Air Fryer Falafels and a creamy Fiddlehead Soup. For a dish to be a successful vegetarian option, it needs to be both incredibly tasty and satisfyingly hearty. This lentil soup delivers on all fronts, providing a fulfilling meal where you won’t even miss the meat.

🥘 Essential Red Lentil Spinach Soup Ingredients

Crafting this flavorful red lentil spinach soup requires a handful of simple, wholesome ingredients, many of which you likely already have in your pantry. Each component plays a crucial role in building the soup’s depth and nutritional profile.

Red Lentil Spinach Soup ingredients in glass bowls, labelled.
The fresh and vibrant ingredients that make up this delicious Red Lentil Spinach Soup.
  • Cumin: This ground spice is a cornerstone of this soup, infusing it with an unmistakable warm, earthy, and slightly peppery flavor. It provides a foundational aromatic note that is characteristic of many comforting lentil dishes.
  • Red Lentils: The star of our soup! Red lentils are highly favored for their rapid cooking time compared to other lentil varieties. They break down beautifully as they cook, creating a naturally thick and smooth soup texture, eliminating the need for any additional thickening agents. It’s crucial not to overcook them, as they can quickly turn mushy. Other lentils like green or brown varieties hold their shape better, offering a soup with more bite and texture if that’s what you prefer.
  • Diced Tomatoes (Canned): Canned diced tomatoes add a tangy sweetness and essential acidity, balancing the richness of the lentils and spices. They are a convenient and healthy pantry staple. Opt for low-salt varieties if possible, and remember not to drain them – the juice is vital for the soup’s flavor and consistency.
  • Chicken Bouillon/Broth: While this makes the dish ‘meatless’ rather than strictly vegetarian, I prefer chicken bouillon (or chicken broth) for its robust depth of flavor that complements the spices so well. If you desire a truly vegetarian or vegan soup, simply swap this out for a high-quality vegetable broth.
  • Fresh Baby Spinach: Adding fresh baby spinach right at the end of cooking brings a burst of vibrant color, freshness, and a wealth of nutrients. Baby spinach is ideal because it’s tender, slightly sweeter than mature spinach, and requires no chopping, wilting quickly into the hot soup.
  • Minced Garlic: Garlic is indispensable for building a fragrant and savory base. It adds a pungent, aromatic flavor that truly elevates the soup. You can use fresh garlic, minced, or for ultimate convenience, jarred minced garlic works perfectly fine.
  • Turmeric: This golden spice not only contributes a beautiful color to the soup but also adds a subtle earthy and slightly peppery undertone. Turmeric is also celebrated for its anti-inflammatory properties, adding another layer of health benefits to this already wholesome dish.
  • Carrots & Onions: These foundational aromatics are sautéed to create a sweet and savory base, deepening the overall flavor of the soup.
  • Olive Oil: Used for sautéing the vegetables, providing a healthy fat base and enhancing flavor.

The Incredible Benefits of Lentils: Why This Soup is So Good For You

Beyond being an incredibly economical and versatile ingredient, lentils are a nutritional powerhouse, making them an excellent and sustainable replacement for meat in many dishes. This red lentil spinach soup leverages all the fantastic qualities of lentils, transforming them into a delicious meal.

I genuinely love cooking with lentils because they are not only quick and easy to prepare but also absorb flavors beautifully, making them incredibly tasty. But their appeal extends far beyond taste and convenience; lentils are packed with health benefits:

  • High in Fiber: Lentils are an outstanding source of dietary fiber, both soluble and insoluble. This promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
  • Rich in Protein: As a plant-based protein source, lentils are perfect for vegetarians, vegans, and anyone looking to reduce their meat intake. Protein is essential for muscle repair, growth, and overall body function, helping you feel energized and satisfied.
  • Excellent Source of Folate: Folate (also known as Vitamin B9) is crucial for cell growth and function, making it particularly important during pregnancy and for overall health.
  • Good Source of Iron: Lentils provide a significant amount of iron, a mineral vital for transporting oxygen in the blood and preventing anemia. Combining lentils with vitamin C-rich ingredients (like the tomatoes in this soup) can further enhance iron absorption.
  • Nutrient-Dense: In addition to these key nutrients, lentils also offer potassium, magnesium, zinc, and B vitamins, contributing to a well-rounded and nourishing diet.

Incorporating lentils into your diet, especially in a delicious recipe like this Red Lentil Spinach Soup, is an easy and enjoyable way to boost your nutrient intake and support a healthy lifestyle.

📖 Variations & Substitutions for Your Lentil Soup

One of the best things about this red lentil spinach soup recipe is its adaptability. Feel free to customize it to your taste preferences or whatever ingredients you have on hand!

  • Broth Options: To make this soup truly vegetarian or vegan, simply use high-quality vegetable broth instead of chicken bouillon or broth. The flavor will still be incredibly rich and satisfying.
  • Tomato Choices: While canned diced tomatoes offer convenience and consistent flavor, you can certainly use fresh, ripe tomatoes. Roughly chop about 3-4 medium fresh tomatoes for a similar volume. You might need to add a splash more broth if using fresh, as canned tomatoes come with their own juice.
  • Spinach Alternatives: Fresh baby spinach is ideal for its tender texture and quick wilting, but frozen spinach can be a suitable substitute in a pinch. If using frozen, ensure it’s thoroughly thawed and squeezed dry to remove excess water before adding it to the soup. Add it at the same stage as fresh spinach.
  • Flavor Enhancing Add-ins: Experiment with additional herbs and spices. Consider adding a bay leaf during the simmering process, a few sprigs of fresh thyme, or a pinch of dried oregano for more aromatic complexity. For a non-vegetarian twist, cooked Italian sausage or shredded chicken can be stirred in at the end to boost protein.
  • Boost the Spice: If you love a little heat, easily make this a spicy red lentil spinach soup! Simply add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Adjust the quantity to your preferred level of heat.
  • Creamy Texture: For a richer, creamier soup, stir in a swirl of coconut milk (full-fat for decadence, light for fewer calories) or a spoonful of cashew cream at the very end of cooking. This adds a lovely velvety finish.
  • Extra Vegetables: Don’t hesitate to toss in other vegetables! Diced celery, bell peppers, or even sweet potatoes (add them with the carrots and onions to ensure they cook through) would be delicious additions.
  • Lemon Finish: A squeeze of fresh lemon juice just before serving can brighten all the flavors and add a zesty finish.

🔪 How to Make Easy Red Lentil Spinach Soup

Making this incredibly flavorful and healthy red lentil spinach soup is a straightforward process. With just a few simple steps, you’ll have a warm and comforting meal on your table in under 30 minutes.

PREP: Begin by rinsing your red lentils thoroughly in a fine-mesh colander under cold running water. This removes any potential debris or dust and helps reduce foaming during cooking, ensuring a cleaner, better-tasting soup.

Carrots and onions sauteed in oil in a soup pot.
Sautéing carrots and onions to create a flavorful base for the soup.
  1. Step 1: In a sturdy 4-quart sauce pan or Dutch oven, heat the olive oil over medium heat. Add the chopped carrots and finely chopped onions. Sauté them for about 8-10 minutes, stirring occasionally, until they are softened and lightly browned. This crucial step helps to caramelize the vegetables, deepening their natural sweetness and building a rich flavor base for your soup.
Soup starting to boil.
The soup ingredients simmering together, just beginning to boil.
  1. Step 2: Once the carrots and onions are tender, add the diced tomatoes (undrained), ground cumin, turmeric, minced garlic, vegetable or chicken broth, and the rinsed red lentils to the pot. Stir all the ingredients together to combine. Bring the mixture to a rolling boil over high heat, then immediately reduce the heat.
Soup simmered until vegetables are tender in soup pot.
The rich, flavorful soup simmering gently on the stovetop.
  1. Step 3: Reduce the heat to low, cover the pot, and let the soup simmer gently for about 10-15 minutes. The key is to cook until the red lentils are tender and have softened significantly. Be careful not to overcook them, as red lentils can quickly turn to mush if cooked too long. Check for tenderness around the 10-minute mark.
Red Lentil soup cooked with spinach added to it and a wooden spoon in it.
Fresh spinach stirred into the hot lentil soup, wilting beautifully.
  1. Step 4: Remove the pot from the heat. Stir in the fresh baby spinach until it wilts into the hot soup, which should only take a minute or two. Serve hot and enjoy! If you find the soup too thick for your preference, or if it has thickened considerably after being refrigerated, you can easily thin it out by adding 1-2 additional cups of broth. Remember to taste and adjust the seasonings – you might need a little extra turmeric (¼ tsp), cumin (¾ tsp), or garlic (1 clove) to maintain the vibrant flavor profile if you add significant liquid.

✅ Expert Recipe Tips for Perfect Red Lentil Spinach Soup

Achieving a truly delicious and perfectly textured Red Lentil Spinach Soup is easy with these expert tips:

  • Mind the Lentil Cook Time: Red lentils cook remarkably fast, typically becoming tender within 10-15 minutes. Overcooking is the most common mistake, leading to a mushy texture. Start checking for doneness around the 10-minute mark and remove from heat as soon as they are tender but still hold a bit of shape.
  • Always Rinse Your Lentils: This step is crucial. Rinsing red lentils thoroughly under cold water removes any lingering debris, dust, or shriveled lentils. It also significantly reduces the amount of foam that forms during cooking, which can otherwise affect the clarity and flavor of your soup.
  • Opt for Fresh Baby Spinach: Baby spinach is highly recommended because of its delicate, slightly sweeter flavor and tender texture. It wilts quickly and effortlessly into the hot soup without needing to be chopped, preserving its vibrant color and nutritional value.
  • Don’t Rush Sautéing Aromatics: The initial sautéing of carrots and onions is vital for building a rich flavor base. Allow them to cook slowly until they are tender and slightly browned. This caramelization process enhances their natural sweetness and adds depth to the entire soup.
  • Taste and Adjust Seasoning: Before serving, always taste your soup. Depending on the salt content of your broth and canned tomatoes, you may need to add a pinch more salt. A squeeze of fresh lemon juice at the end can also brighten all the flavors beautifully.
  • Easily Make it Vegetarian or Vegan: For a completely vegetarian or vegan option, simply substitute chicken broth with a good quality vegetable broth. The soup will still be incredibly hearty, flavorful, and satisfying.
  • Add Some Heat: If you enjoy a kick, incorporate ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Feel free to adjust these amounts to achieve your desired level of spiciness.
  • Excellent for Meal Prep & Freezing: This soup freezes exceptionally well! Consider doubling the batch. Once cooled, portion leftovers into individual freezer-safe containers for convenient, healthy meals that can be thawed and reheated anytime. It stays good in the freezer for up to 6 months.
  • Experiment with Protein & Texture: To add more protein or vary the texture, stir in cooked Italian sausage, shredded cooked chicken, or even chickpeas during the last few minutes of cooking. This allows for great customization to fit various dietary needs and preferences.
  • Control Thickness: If your soup becomes too thick (which red lentils are prone to do as they absorb liquid, especially after sitting), simply stir in more broth until it reaches your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

🥗 What to Serve with Red Lentil Spinach Soup

This hearty Red Lentil Spinach Soup is a complete meal on its own, but it also pairs beautifully with a variety of sides to make for an even more satisfying dining experience.

  • Crusty Bread: A classic pairing! A warm, crusty loaf of bread is perfect for soaking up every last drop of the flavorful broth.
  • Garlic Bread: Take your bread pairing up a notch with Baguette Garlic Bread (as shown in the image below). The savory garlic butter complements the soup wonderfully.
  • Homemade Bread: For a truly comforting meal, serve it with a slice of Bread Machine Onion and Olive Bread.
  • Fresh Side Salad: A light, crisp green salad with a simple vinaigrette offers a refreshing contrast to the warm and hearty soup.
  • Garnishes: Elevate your soup with simple garnishes. A dollop of plain Greek yogurt or sour cream adds creaminess, fresh chopped cilantro or parsley provides freshness, and a drizzle of good quality extra virgin olive oil enhances richness. A wedge of lemon for a fresh squeeze also brightens the flavors.
a loaf of baguette garlic bread slices on a customized cutting boar
Perfectly toasted baguette garlic bread, an ideal accompaniment to any hearty soup.

👪 Serving Size & Recipe Adjustments

This delightful Spinach Red Lentil Soup recipe yields approximately 6 generous servings. If you need to adjust the quantity to feed a smaller or larger crowd, it’s incredibly simple! In the recipe card below, you can usually click on the serving number (e.g., “6 people”), select your desired number of servings, and the ingredient quantities will automatically adjust for you. This makes it easy to half, double, or even triple the recipe with precision.

🔢 Weight Watchers Points for This Healthy Soup

For those tracking their intake, this delicious and healthy Weight Watchers Lentil Soup with Spinach is an excellent choice! It is incredibly Weight Watchers friendly, coming in at ONLY 1 WW point per serving. Enjoy a flavorful and filling meal without compromising your healthy eating goals!

🌡️ Storing and Meal Prep Tips

This Red Lentil Spinach Soup is not only quick to make but also fantastic for meal prepping, ensuring you have healthy and convenient meals throughout the week.

Make Ahead: This soup is a perfect candidate for making in advance. It comes together in just about 30 minutes, so it’s entirely feasible for a weeknight dinner. However, its flavors actually deepen and meld beautifully after a day or two in the fridge, making it an ideal candidate for meal prep. Store any leftovers in an airtight container in the refrigerator for up to 3-4 days.

Freezing: This soup freezes exceptionally well, making it perfect for long-term storage. Allow the soup to cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. It will maintain its quality in the freezer for up to 6 months. To reheat, simply thaw overnight in the refrigerator and gently warm on the stovetop or in the microwave. If it thickens too much, add a splash of broth or water to reach your desired consistency.

Red Lentil Spinach Soup being ladles out of a blue pot.
Ladle out this comforting Red Lentil Spinach Soup from the pot, ready to nourish.

❔ Recipe FAQs for Red Lentil Spinach Soup

Got questions about making this delicious Red Lentil Spinach Soup? We’ve got answers!

Do you need to rinse red lentils?

Yes, it’s highly recommended to rinse red lentils before cooking. Place the measured lentils into a fine mesh strainer and rinse them under cold running water until the water runs clear. The primary reasons for rinsing are to remove any small debris, dust, or shriveled lentils that might be present from packaging, and for general hygiene. Additionally, rinsing helps to minimize the amount of foam that typically forms on the surface of the water as lentils cook, resulting in a cleaner-tasting and better-looking soup.

Can I make this soup in advance?

Absolutely! This Red Lentil Spinach Soup is an excellent make-ahead meal. In fact, the flavors often deepen and meld even more beautifully after a day or two in the refrigerator, making it perfect for meal prepping. Store it in an airtight container for up to 3-4 days. It’s ideal for quick and easy lunches or dinners throughout the week.

Is this soup vegetarian or vegan?

As the recipe is originally written, it uses chicken broth, which means it is ‘meatless’ but not strictly vegetarian or vegan. However, it is very easy to adapt! To make it a truly vegetarian or vegan Red Lentil Spinach Soup, simply substitute the chicken broth with a good quality vegetable broth. All other ingredients are plant-based.

Why use red lentils instead of other types?

Red lentils are chosen for this recipe because they cook the fastest and tend to break down more readily, creating a naturally thick and creamy soup texture without the need for additional blending or thickening agents. Other varieties like green or brown lentils hold their shape better, which would result in a chunkier soup.

How can I thicken or thin the soup?

Red lentils naturally thicken the soup as they cook. If you prefer a thicker consistency, you can simply let it simmer uncovered for a few extra minutes at the end to allow some liquid to evaporate, or mash a portion of the lentils against the side of the pot with a spoon. If the soup becomes too thick for your liking (especially after refrigeration), simply stir in additional vegetable or chicken broth (or water) until you reach your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

So, if you’re searching for a quick, healthy, economical, and effortlessly delicious dinner, look no further! Give this incredible Red Lentil Spinach Soup a try and discover your new favorite meatless meal. If you’re a true fan of lentils and spinach, you might also love my Lentil and Sausage Stew (with spinach) for another hearty option.

And for an adventurous twist on lentils, don’t miss out on my unique dessert lentil recipe: the No Bake Healthy Chocolate Lentil Dessert Lasagna – it’s surprisingly delicious!

🥣 More Healthy & Delicious Soups to Explore

If you loved this healthy lentil soup, you’ll definitely want to explore these other comforting and nutritious soup recipes:

  • Slow Cooker Thai Coconut Chicken Soup
  • Healthy Creamy Corn Chowder Recipe
  • Slow Cooker Broccoli Cheese Soup
  • Healthy Slow Cooker Zuppa Toscana

Did your family ❤️ this recipe? Did you know that commenting and ⭐ rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please take a moment to comment and rate it in the recipe card below, or share your delicious photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings! Your feedback helps other home cooks discover and enjoy these recipes too!

red lentil and spinach soup in a white bowl on yellow linens with pine cones in the background
Food Meandering Logo

📋 Easy Red Lentil Spinach Soup Recipe

Warm up with this incredibly satisfying and healthy Easy Red Lentil and Spinach Soup! Packed with plant-based protein, fiber, and iron from lentils and spinach, this soup is so hearty and flavorful, you won’t even miss the meat. Earthy spices like cumin and turmeric create a comforting aroma, while red lentils cook down quickly for a perfect texture. Bonus: It’s Weight Watchers friendly at only 1 point per serving! Perfect for a nourishing and guilt-free meal.
5 from 3 votes
Print Recipe Pin Save Recipe Save Recipe Rate
Course: main, Soup
Cuisine: Indian
Special Diet: meatless
Servings: 6 people
Calories: 272 kcal
Author: Terri Gilson
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Prevent your screen from going dark
Add to Shopping List Go to Shopping List

Equipment

  • soup pot

Ingredients

  • 1 tablespoon olive oil
  • 4 medium carrots, chopped into ¼ inch circles
  • 1 onion, finely chopped
  • 2 teaspoon ground cumin
  • 28 oz can of diced tomatoes (with juice)
  • 6 cups chicken or vegetable broth
  • 2 cups of red lentils (dried)
  • 5 cups fresh baby spinach about 5 oz
  • 2 cloves garlic minced
  • 1 teaspoon turmeric
US Customary – Metric

Instructions

  • In a 4-quart sauce pan, heat olive oil over medium heat. Add chopped carrots and finely chopped onions and sauté for 8-10 minutes or until light brown and tender, stirring occasionally.
    1 tablespoon olive oil, 4 medium carrots, chopped into ¼ inch circles, 1 onion, finely chopped
  • Add the broth, undrained diced tomatoes, ground cumin, turmeric, minced garlic, and rinsed red lentils to the pot. Bring the mixture to a rolling boil over high heat.
    2 teaspoon ground cumin, 28 oz can of diced tomatoes, 6 cups chicken or vegetable broth, 2 cloves garlic, 1 teaspoon turmeric, 2 cups of red lentils
  • Once boiling, reduce the heat to low, cover the pot, and simmer for about 10-15 minutes or until the red lentils are tender. Be careful not to overcook them to prevent them from becoming too mushy.
  • Remove from heat, stir in the fresh baby spinach until it wilts (this will happen quickly), and serve immediately.
    NOTE: If you find the soup too thick, or if it has thickened after refrigerating, you can add 1-2 additional cups of broth to reach your desired consistency. If thinning significantly, remember to taste and adjust the seasonings – you might need a little more turmeric (¼ tsp), cumin (¾ tsp), and garlic (1 clove) to maintain the vibrant flavor profile.
    5 cups fresh baby spinach

Notes

Chef’s Tips for Success:
  • Don’t Overcook the Lentils: Red lentils are quick-cooking (about 10-15 minutes). Overcooking can lead to a mushy texture. Simmer just until tender.
  • Rinse Lentils Thoroughly: Always rinse red lentils to remove debris and reduce foam during cooking, which also improves flavor and texture.
  • Use Baby Spinach for Best Results: Baby spinach is sweeter and more tender, requiring no chopping. Add it at the very end to preserve its nutrients and vibrant color.
  • Build Flavor with Sautéing: Properly sautéing carrots and onions until slightly browned deepens the soup’s flavor base and enhances their natural sweetness.
  • Taste Before Serving: Always taste your soup before serving and adjust seasonings. A pinch of salt or a squeeze of lemon can brighten the flavors.
  • Go Vegetarian or Vegan Easily: Simply swap chicken broth for vegetable broth for a delicious plant-based version.
  • Make It Spicy (Optional): Add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes with other spices for a little heat.
  • Double the Batch and Freeze: This soup freezes beautifully. Freeze individual portions for a quick, healthy meal anytime.
  • Add Protein or Texture Variations: Customize with cooked Italian sausage, shredded chicken, or chickpeas for added protein and variety.
Storage Instructions:
  • Make Ahead: This soup is quick and easy to prepare in 30 minutes, but it can also be made ahead. It stores wonderfully in an airtight container in the fridge for up to 3-4 days, with flavors often improving over time.
    Freezing: This soup is freezer-friendly and can be stored for up to 6 months in freezer-safe containers. Thaw in the refrigerator overnight and reheat gently.
*NOTE: The process photos might appear different from the main hero image due to varying lighting conditions during photography.

Nutrition

Calories: 272 kcal (14%) | Carbohydrates: 45 g (15%) | Protein: 16 g (32%) | Fat: 3 g (5%) | Sodium: 973 mg (42%) | Potassium: 751 mg (21%) | Fiber: 19 g (79%) | Sugar: 5 g (6%) | Vitamin A: 7340 IU (147%) | Vitamin C: 6.5 mg (8%) | Calcium: 57 mg (6%) | Iron: 5.3 mg (29%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe

Hearty & Healthy: The Best Easy Red Lentil Spinach Soup Recipe

While countless lentil soup recipes exist, this Easy Red Lentil Spinach Soup stands out as an absolute favorite! It’s bursting with flavor, incredibly satisfying, and boasts a simple preparation that makes it my top choice for a quick and nutritious meal. What makes this recipe truly special is its effortless nature: it’s super easy to prepare, cooks quickly, relies mostly on readily available pantry ingredients, and is incredibly Weight Watchers friendly.

Red Lentil Spinach Soup in a white bowl with a spoon and pine cones in the background.
A cozy bowl of warm Red Lentil Spinach Soup, perfect for a healthy and comforting meal.

This wholesome lentil soup recipe is particularly popular during the cooler winter months, often hailed as the ultimate “soup season” comfort food. It pairs wonderfully with a slice of crusty bread or even this light and fluffy Cloud Bread. If you’re eager to explore more nourishing and cozy dishes, be sure to check out our extensive collection of Healthy Autumn Soup Recipes!

[feast_advanced_jump_to]

This cherished recipe is a modernized adaptation of a hearty lentil soup my mom used to make throughout my childhood. It brings a comforting sense of nostalgia while offering exceptional nutritional benefits, truly embodying the concept of healthy comfort food.

As someone who enjoys meat, I frequently incorporate vegetarian meals into my diet, and they have to be truly delicious to win me over! Beyond this fantastic red lentil and spinach soup, some of my other favorite meatless dishes include easy Air Fryer Falafels and a creamy Fiddlehead Soup. For a dish to be a successful vegetarian option, it needs to be both incredibly tasty and satisfyingly hearty. This lentil soup delivers on all fronts, providing a fulfilling meal where you won’t even miss the meat.

🥘 Essential Red Lentil Spinach Soup Ingredients

Crafting this flavorful red lentil spinach soup requires a handful of simple, wholesome ingredients, many of which you likely already have in your pantry. Each component plays a crucial role in building the soup’s depth and nutritional profile.

Red Lentil Spinach Soup ingredients in glass bowls, labelled.
The fresh and vibrant ingredients that make up this delicious Red Lentil Spinach Soup.
  • Cumin: This ground spice is a cornerstone of this soup, infusing it with an unmistakable warm, earthy, and slightly peppery flavor. It provides a foundational aromatic note that is characteristic of many comforting lentil dishes.
  • Red Lentils: The star of our soup! Red lentils are highly favored for their rapid cooking time compared to other lentil varieties. They break down beautifully as they cook, creating a naturally thick and smooth soup texture, eliminating the need for any additional thickening agents. It’s crucial not to overcook them, as they can quickly turn mushy. Other lentils like green or brown varieties hold their shape better, offering a soup with more bite and texture if that’s what you prefer.
  • Diced Tomatoes (Canned): Canned diced tomatoes add a tangy sweetness and essential acidity, balancing the richness of the lentils and spices. They are a convenient and healthy pantry staple. Opt for low-salt varieties if possible, and remember not to drain them – the juice is vital for the soup’s flavor and consistency.
  • Chicken Bouillon/Broth: While this makes the dish ‘meatless’ rather than strictly vegetarian, I prefer chicken bouillon (or chicken broth) for its robust depth of flavor that complements the spices so well. If you desire a truly vegetarian or vegan soup, simply swap this out for a high-quality vegetable broth.
  • Fresh Baby Spinach: Adding fresh baby spinach right at the end of cooking brings a burst of vibrant color, freshness, and a wealth of nutrients. Baby spinach is ideal because it’s tender, slightly sweeter than mature spinach, and requires no chopping, wilting quickly into the hot soup.
  • Minced Garlic: Garlic is indispensable for building a fragrant and savory base. It adds a pungent, aromatic flavor that truly elevates the soup. You can use fresh garlic, minced, or for ultimate convenience, jarred minced garlic works perfectly fine.
  • Turmeric: This golden spice not only contributes a beautiful color to the soup but also adds a subtle earthy and slightly peppery undertone. Turmeric is also celebrated for its anti-inflammatory properties, adding another layer of health benefits to this already wholesome dish.
  • Carrots & Onions: These foundational aromatics are sautéed to create a sweet and savory base, deepening the overall flavor of the soup.
  • Olive Oil: Used for sautéing the vegetables, providing a healthy fat base and enhancing flavor.

The Incredible Benefits of Lentils: Why This Soup is So Good For You

Beyond being an incredibly economical and versatile ingredient, lentils are a nutritional powerhouse, making them an excellent and sustainable replacement for meat in many dishes. This red lentil spinach soup leverages all the fantastic qualities of lentils, transforming them into a delicious meal.

I genuinely love cooking with lentils because they are not only quick and easy to prepare but also absorb flavors beautifully, making them incredibly tasty. But their appeal extends far beyond taste and convenience; lentils are packed with health benefits:

  • High in Fiber: Lentils are an outstanding source of dietary fiber, both soluble and insoluble. This promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
  • Rich in Protein: As a plant-based protein source, lentils are perfect for vegetarians, vegans, and anyone looking to reduce their meat intake. Protein is essential for muscle repair, growth, and overall body function, helping you feel energized and satisfied.
  • Excellent Source of Folate: Folate (also known as Vitamin B9) is crucial for cell growth and function, making it particularly important during pregnancy and for overall health.
  • Good Source of Iron: Lentils provide a significant amount of iron, a mineral vital for transporting oxygen in the blood and preventing anemia. Combining lentils with vitamin C-rich ingredients (like the tomatoes in this soup) can further enhance iron absorption.
  • Nutrient-Dense: In addition to these key nutrients, lentils also offer potassium, magnesium, zinc, and B vitamins, contributing to a well-rounded and nourishing diet.

Incorporating lentils into your diet, especially in a delicious recipe like this Red Lentil Spinach Soup, is an easy and enjoyable way to boost your nutrient intake and support a healthy lifestyle.

📖 Variations & Substitutions for Your Lentil Soup

One of the best things about this red lentil spinach soup recipe is its adaptability. Feel free to customize it to your taste preferences or whatever ingredients you have on hand!

  • Broth Options: To make this soup truly vegetarian or vegan, simply use high-quality vegetable broth instead of chicken bouillon or broth. The flavor will still be incredibly rich and satisfying.
  • Tomato Choices: While canned diced tomatoes offer convenience and consistent flavor, you can certainly use fresh, ripe tomatoes. Roughly chop about 3-4 medium fresh tomatoes for a similar volume. You might need to add a splash more broth if using fresh, as canned tomatoes come with their own juice.
  • Spinach Alternatives: Fresh baby spinach is ideal for its tender texture and quick wilting, but frozen spinach can be a suitable substitute in a pinch. If using frozen, ensure it’s thoroughly thawed and squeezed dry to remove excess water before adding it to the soup. Add it at the same stage as fresh spinach.
  • Flavor Enhancing Add-ins: Experiment with additional herbs and spices. Consider adding a bay leaf during the simmering process, a few sprigs of fresh thyme, or a pinch of dried oregano for more aromatic complexity. For a non-vegetarian twist, cooked Italian sausage or shredded chicken can be stirred in at the end to boost protein.
  • Boost the Spice: If you love a little heat, easily make this a spicy red lentil spinach soup! Simply add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Adjust the quantity to your preferred level of heat.
  • Creamy Texture: For a richer, creamier soup, stir in a swirl of coconut milk (full-fat for decadence, light for fewer calories) or a spoonful of cashew cream at the very end of cooking. This adds a lovely velvety finish.
  • Extra Vegetables: Don’t hesitate to toss in other vegetables! Diced celery, bell peppers, or even sweet potatoes (add them with the carrots and onions to ensure they cook through) would be delicious additions.
  • Lemon Finish: A squeeze of fresh lemon juice just before serving can brighten all the flavors and add a zesty finish.

🔪 How to Make Easy Red Lentil Spinach Soup

Making this incredibly flavorful and healthy red lentil spinach soup is a straightforward process. With just a few simple steps, you’ll have a warm and comforting meal on your table in under 30 minutes.

PREP: Begin by rinsing your red lentils thoroughly in a fine-mesh colander under cold running water. This removes any potential debris or dust and helps reduce foaming during cooking, ensuring a cleaner, better-tasting soup.

Carrots and onions sauteed in oil in a soup pot.
Sautéing carrots and onions to create a flavorful base for the soup.
  1. Step 1: In a sturdy 4-quart sauce pan or Dutch oven, heat the olive oil over medium heat. Add the chopped carrots and finely chopped onions. Sauté them for about 8-10 minutes, stirring occasionally, until they are softened and lightly browned. This crucial step helps to caramelize the vegetables, deepening their natural sweetness and building a rich flavor base for your soup.
Soup starting to boil.
The soup ingredients simmering together, just beginning to boil.
  1. Step 2: Once the carrots and onions are tender, add the diced tomatoes (undrained), ground cumin, turmeric, minced garlic, vegetable or chicken broth, and the rinsed red lentils to the pot. Stir all the ingredients together to combine. Bring the mixture to a rolling boil over high heat, then immediately reduce the heat.
Soup simmered until vegetables are tender in soup pot.
The rich, flavorful soup simmering gently on the stovetop.
  1. Step 3: Reduce the heat to low, cover the pot, and let the soup simmer gently for about 10-15 minutes. The key is to cook until the red lentils are tender and have softened significantly. Be careful not to overcook them, as red lentils can quickly turn to mush if cooked too long. Check for tenderness around the 10-minute mark.
Red Lentil soup cooked with spinach added to it and a wooden spoon in it.
Fresh spinach stirred into the hot lentil soup, wilting beautifully.
  1. Step 4: Remove the pot from the heat. Stir in the fresh baby spinach until it wilts into the hot soup, which should only take a minute or two. Serve hot and enjoy! If you find the soup too thick for your preference, or if it has thickened considerably after being refrigerated, you can easily thin it out by adding 1-2 additional cups of broth. Remember to taste and adjust the seasonings – you might need a little extra turmeric (¼ tsp), cumin (¾ tsp), or garlic (1 clove) to maintain the vibrant flavor profile if you add significant liquid.

✅ Expert Recipe Tips for Perfect Red Lentil Spinach Soup

Achieving a truly delicious and perfectly textured Red Lentil Spinach Soup is easy with these expert tips:

  • Mind the Lentil Cook Time: Red lentils cook remarkably fast, typically becoming tender within 10-15 minutes. Overcooking is the most common mistake, leading to a mushy texture. Start checking for doneness around the 10-minute mark and remove from heat as soon as they are tender but still hold a bit of shape.
  • Always Rinse Your Lentils: This step is crucial. Rinsing red lentils thoroughly under cold water removes any lingering debris, dust, or shriveled lentils. It also significantly reduces the amount of foam that forms during cooking, which can otherwise affect the clarity and flavor of your soup.
  • Opt for Fresh Baby Spinach: Baby spinach is highly recommended because of its delicate, slightly sweeter flavor and tender texture. It wilts quickly and effortlessly into the hot soup without needing to be chopped, preserving its vibrant color and nutritional value.
  • Don’t Rush Sautéing Aromatics: The initial sautéing of carrots and onions is vital for building a rich flavor base. Allow them to cook slowly until they are tender and slightly browned. This caramelization process enhances their natural sweetness and adds depth to the entire soup.
  • Taste and Adjust Seasoning: Before serving, always taste your soup. Depending on the salt content of your broth and canned tomatoes, you may need to add a pinch more salt. A squeeze of fresh lemon juice at the end can also brighten all the flavors beautifully.
  • Easily Make it Vegetarian or Vegan: For a completely vegetarian or vegan option, simply substitute chicken broth with a good quality vegetable broth. The soup will still be incredibly hearty, flavorful, and satisfying.
  • Add Some Heat: If you enjoy a kick, incorporate ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Feel free to adjust these amounts to achieve your desired level of spiciness.
  • Excellent for Meal Prep & Freezing: This soup freezes exceptionally well! Consider doubling the batch. Once cooled, portion leftovers into individual freezer-safe containers for convenient, healthy meals that can be thawed and reheated anytime. It stays good in the freezer for up to 6 months.
  • Experiment with Protein & Texture: To add more protein or vary the texture, stir in cooked Italian sausage, shredded cooked chicken, or even chickpeas during the last few minutes of cooking. This allows for great customization to fit various dietary needs and preferences.
  • Control Thickness: If your soup becomes too thick (which red lentils are prone to do as they absorb liquid, especially after sitting), simply stir in more broth until it reaches your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

🥗 What to Serve with Red Lentil Spinach Soup

This hearty Red Lentil Spinach Soup is a complete meal on its own, but it also pairs beautifully with a variety of sides to make for an even more satisfying dining experience.

  • Crusty Bread: A classic pairing! A warm, crusty loaf of bread is perfect for soaking up every last drop of the flavorful broth.
  • Garlic Bread: Take your bread pairing up a notch with Baguette Garlic Bread (as shown in the image below). The savory garlic butter complements the soup wonderfully.
  • Homemade Bread: For a truly comforting meal, serve it with a slice of Bread Machine Onion and Olive Bread.
  • Fresh Side Salad: A light, crisp green salad with a simple vinaigrette offers a refreshing contrast to the warm and hearty soup.
  • Garnishes: Elevate your soup with simple garnishes. A dollop of plain Greek yogurt or sour cream adds creaminess, fresh chopped cilantro or parsley provides freshness, and a drizzle of good quality extra virgin olive oil enhances richness. A wedge of lemon for a fresh squeeze also brightens the flavors.
a loaf of baguette garlic bread slices on a customized cutting boar
Perfectly toasted baguette garlic bread, an ideal accompaniment to any hearty soup.

👪 Serving Size & Recipe Adjustments

This delightful Spinach Red Lentil Soup recipe yields approximately 6 generous servings. If you need to adjust the quantity to feed a smaller or larger crowd, it’s incredibly simple! In the recipe card below, you can usually click on the serving number (e.g., “6 people”), select your desired number of servings, and the ingredient quantities will automatically adjust for you. This makes it easy to half, double, or even triple the recipe with precision.

🔢 Weight Watchers Points for This Healthy Soup

For those tracking their intake, this delicious and healthy Weight Watchers Lentil Soup with Spinach is an excellent choice! It is incredibly Weight Watchers friendly, coming in at ONLY 1 WW point per serving. Enjoy a flavorful and filling meal without compromising your healthy eating goals!

🌡️ Storing and Meal Prep Tips

This Red Lentil Spinach Soup is not only quick to make but also fantastic for meal prepping, ensuring you have healthy and convenient meals throughout the week.

Make Ahead: This soup is a perfect candidate for making in advance. It comes together in just about 30 minutes, so it’s entirely feasible for a weeknight dinner. However, its flavors actually deepen and meld beautifully after a day or two in the fridge, making it an ideal candidate for meal prep. Store any leftovers in an airtight container in the refrigerator for up to 3-4 days.

Freezing: This soup freezes exceptionally well, making it perfect for long-term storage. Allow the soup to cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. It will maintain its quality in the freezer for up to 6 months. To reheat, simply thaw overnight in the refrigerator and gently warm on the stovetop or in the microwave. If it thickens too much, add a splash of broth or water to reach your desired consistency.

Red Lentil Spinach Soup being ladles out of a blue pot.
Ladle out this comforting Red Lentil Spinach Soup from the pot, ready to nourish.

❔ Recipe FAQs for Red Lentil Spinach Soup

Got questions about making this delicious Red Lentil Spinach Soup? We’ve got answers!

Do you need to rinse red lentils?

Yes, it’s highly recommended to rinse red lentils before cooking. Place the measured lentils into a fine mesh strainer and rinse them under cold running water until the water runs clear. The primary reasons for rinsing are to remove any small debris, dust, or shriveled lentils that might be present from packaging, and for general hygiene. Additionally, rinsing helps to minimize the amount of foam that typically forms on the surface of the water as lentils cook, resulting in a cleaner-tasting and better-looking soup.

Can I make this soup in advance?

Absolutely! This Red Lentil Spinach Soup is an excellent make-ahead meal. In fact, the flavors often deepen and meld even more beautifully after a day or two in the refrigerator, making it perfect for meal prepping. Store it in an airtight container for up to 3-4 days. It’s ideal for quick and easy lunches or dinners throughout the week.

Is this soup vegetarian or vegan?

As the recipe is originally written, it uses chicken broth, which means it is ‘meatless’ but not strictly vegetarian or vegan. However, it is very easy to adapt! To make it a truly vegetarian or vegan Red Lentil Spinach Soup, simply substitute the chicken broth with a good quality vegetable broth. All other ingredients are plant-based.

Why use red lentils instead of other types?

Red lentils are chosen for this recipe because they cook the fastest and tend to break down more readily, creating a naturally thick and creamy soup texture without the need for additional blending or thickening agents. Other varieties like green or brown lentils hold their shape better, which would result in a chunkier soup.

How can I thicken or thin the soup?

Red lentils naturally thicken the soup as they cook. If you prefer a thicker consistency, you can simply let it simmer uncovered for a few extra minutes at the end to allow some liquid to evaporate, or mash a portion of the lentils against the side of the pot with a spoon. If the soup becomes too thick for your liking (especially after refrigeration), simply stir in additional vegetable or chicken broth (or water) until you reach your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

So, if you’re searching for a quick, healthy, economical, and effortlessly delicious dinner, look no further! Give this incredible Red Lentil Spinach Soup a try and discover your new favorite meatless meal. If you’re a true fan of lentils and spinach, you might also love my Lentil and Sausage Stew (with spinach) for another hearty option.

And for an adventurous twist on lentils, don’t miss out on my unique dessert lentil recipe: the No Bake Healthy Chocolate Lentil Dessert Lasagna – it’s surprisingly delicious!

🥣 More Healthy & Delicious Soups to Explore

If you loved this healthy lentil soup, you’ll definitely want to explore these other comforting and nutritious soup recipes:

  • Slow Cooker Thai Coconut Chicken Soup
  • Healthy Creamy Corn Chowder Recipe
  • Slow Cooker Broccoli Cheese Soup
  • Healthy Slow Cooker Zuppa Toscana

Did your family ❤️ this recipe? Did you know that commenting and ⭐ rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please take a moment to comment and rate it in the recipe card below, or share your delicious photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings! Your feedback helps other home cooks discover and enjoy these recipes too!

red lentil and spinach soup in a white bowl on yellow linens with pine cones in the background
Food Meandering Logo

📋 Easy Red Lentil Spinach Soup Recipe

Warm up with this incredibly satisfying and healthy Easy Red Lentil and Spinach Soup! Packed with plant-based protein, fiber, and iron from lentils and spinach, this soup is so hearty and flavorful, you won’t even miss the meat. Earthy spices like cumin and turmeric create a comforting aroma, while red lentils cook down quickly for a perfect texture. Bonus: It’s Weight Watchers friendly at only 1 point per serving! Perfect for a nourishing and guilt-free meal.
5 from 3 votes
Print Recipe Pin Save Recipe Save Recipe Rate
Course: main, Soup
Cuisine: Indian
Special Diet: meatless
Servings: 6 people
Calories: 272 kcal
Author: Terri Gilson
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Prevent your screen from going dark
Add to Shopping List Go to Shopping List

Equipment

  • soup pot

Ingredients

  • 1 tablespoon olive oil
  • 4 medium carrots, chopped into ¼ inch circles
  • 1 onion, finely chopped
  • 2 teaspoon ground cumin
  • 28 oz can of diced tomatoes (with juice)
  • 6 cups chicken or vegetable broth
  • 2 cups of red lentils (dried)
  • 5 cups fresh baby spinach about 5 oz
  • 2 cloves garlic minced
  • 1 teaspoon turmeric
US Customary – Metric

Instructions

  • In a 4-quart sauce pan, heat olive oil over medium heat. Add chopped carrots and finely chopped onions and sauté for 8-10 minutes or until light brown and tender, stirring occasionally.
    1 tablespoon olive oil, 4 medium carrots, chopped into ¼ inch circles, 1 onion, finely chopped
  • Add the broth, undrained diced tomatoes, ground cumin, turmeric, minced garlic, and rinsed red lentils to the pot. Bring the mixture to a rolling boil over high heat.
    2 teaspoon ground cumin, 28 oz can of diced tomatoes, 6 cups chicken or vegetable broth, 2 cloves garlic, 1 teaspoon turmeric, 2 cups of red lentils
  • Once boiling, reduce the heat to low, cover the pot, and simmer for about 10-15 minutes or until the red lentils are tender. Be careful not to overcook them to prevent them from becoming too mushy.
  • Remove from heat, stir in the fresh baby spinach until it wilts (this will happen quickly), and serve immediately.
    NOTE: If you find the soup too thick, or if it has thickened after refrigerating, you can add 1-2 additional cups of broth to reach your desired consistency. If thinning significantly, remember to taste and adjust the seasonings – you might need a little more turmeric (¼ tsp), cumin (¾ tsp), and garlic (1 clove) to maintain the vibrant flavor profile.
    5 cups fresh baby spinach

Notes

Chef’s Tips for Success:
  • Don’t Overcook the Lentils: Red lentils are quick-cooking (about 10-15 minutes). Overcooking can lead to a mushy texture. Simmer just until tender.
  • Rinse Lentils Thoroughly: Always rinse red lentils to remove debris and reduce foam during cooking, which also improves flavor and texture.
  • Use Baby Spinach for Best Results: Baby spinach is sweeter and more tender, requiring no chopping. Add it at the very end to preserve its nutrients and vibrant color.
  • Build Flavor with Sautéing: Properly sautéing carrots and onions until slightly browned deepens the soup’s flavor base and enhances their natural sweetness.
  • Taste Before Serving: Always taste your soup before serving and adjust seasonings. A pinch of salt or a squeeze of lemon can brighten the flavors.
  • Go Vegetarian or Vegan Easily: Simply swap chicken broth for vegetable broth for a delicious plant-based version.
  • Make It Spicy (Optional): Add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes with other spices for a little heat.
  • Double the Batch and Freeze: This soup freezes beautifully. Freeze individual portions for a quick, healthy meal anytime.
  • Add Protein or Texture Variations: Customize with cooked Italian sausage, shredded chicken, or chickpeas for added protein and variety.
Storage Instructions:
  • Make Ahead: This soup is quick and easy to prepare in 30 minutes, but it can also be made ahead. It stores wonderfully in an airtight container in the fridge for up to 3-4 days, with flavors often improving over time.
    Freezing: This soup is freezer-friendly and can be stored for up to 6 months in freezer-safe containers. Thaw in the refrigerator overnight and reheat gently.
*NOTE: The process photos might appear different from the main hero image due to varying lighting conditions during photography.

Nutrition

Calories: 272 kcal (14%) | Carbohydrates: 45 g (15%) | Protein: 16 g (32%) | Fat: 3 g (5%) | Sodium: 973 mg (42%) | Potassium: 751 mg (21%) | Fiber: 19 g (79%) | Sugar: 5 g (6%) | Vitamin A: 7340 IU (147%) | Vitamin C: 6.5 mg (8%) | Calcium: 57 mg (6%) | Iron: 5.3 mg (29%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe

Hearty & Healthy: The Best Easy Red Lentil Spinach Soup Recipe

While countless lentil soup recipes exist, this Easy Red Lentil Spinach Soup stands out as an absolute favorite! It’s bursting with flavor, incredibly satisfying, and boasts a simple preparation that makes it my top choice for a quick and nutritious meal. What makes this recipe truly special is its effortless nature: it’s super easy to prepare, cooks quickly, relies mostly on readily available pantry ingredients, and is incredibly Weight Watchers friendly.

Red Lentil Spinach Soup in a white bowl with a spoon and pine cones in the background.
A cozy bowl of warm Red Lentil Spinach Soup, perfect for a healthy and comforting meal.

This wholesome lentil soup recipe is particularly popular during the cooler winter months, often hailed as the ultimate “soup season” comfort food. It pairs wonderfully with a slice of crusty bread or even this light and fluffy Cloud Bread. If you’re eager to explore more nourishing and cozy dishes, be sure to check out our extensive collection of Healthy Autumn Soup Recipes!

[feast_advanced_jump_to]

This cherished recipe is a modernized adaptation of a hearty lentil soup my mom used to make throughout my childhood. It brings a comforting sense of nostalgia while offering exceptional nutritional benefits, truly embodying the concept of healthy comfort food.

As someone who enjoys meat, I frequently incorporate vegetarian meals into my diet, and they have to be truly delicious to win me over! Beyond this fantastic red lentil and spinach soup, some of my other favorite meatless dishes include easy Air Fryer Falafels and a creamy Fiddlehead Soup. For a dish to be a successful vegetarian option, it needs to be both incredibly tasty and satisfyingly hearty. This lentil soup delivers on all fronts, providing a fulfilling meal where you won’t even miss the meat.

🥘 Essential Red Lentil Spinach Soup Ingredients

Crafting this flavorful red lentil spinach soup requires a handful of simple, wholesome ingredients, many of which you likely already have in your pantry. Each component plays a crucial role in building the soup’s depth and nutritional profile.

Red Lentil Spinach Soup ingredients in glass bowls, labelled.
The fresh and vibrant ingredients that make up this delicious Red Lentil Spinach Soup.
  • Cumin: This ground spice is a cornerstone of this soup, infusing it with an unmistakable warm, earthy, and slightly peppery flavor. It provides a foundational aromatic note that is characteristic of many comforting lentil dishes.
  • Red Lentils: The star of our soup! Red lentils are highly favored for their rapid cooking time compared to other lentil varieties. They break down beautifully as they cook, creating a naturally thick and smooth soup texture, eliminating the need for any additional thickening agents. It’s crucial not to overcook them, as they can quickly turn mushy. Other lentils like green or brown varieties hold their shape better, offering a soup with more bite and texture if that’s what you prefer.
  • Diced Tomatoes (Canned): Canned diced tomatoes add a tangy sweetness and essential acidity, balancing the richness of the lentils and spices. They are a convenient and healthy pantry staple. Opt for low-salt varieties if possible, and remember not to drain them – the juice is vital for the soup’s flavor and consistency.
  • Chicken Bouillon/Broth: While this makes the dish ‘meatless’ rather than strictly vegetarian, I prefer chicken bouillon (or chicken broth) for its robust depth of flavor that complements the spices so well. If you desire a truly vegetarian or vegan soup, simply swap this out for a high-quality vegetable broth.
  • Fresh Baby Spinach: Adding fresh baby spinach right at the end of cooking brings a burst of vibrant color, freshness, and a wealth of nutrients. Baby spinach is ideal because it’s tender, slightly sweeter than mature spinach, and requires no chopping, wilting quickly into the hot soup.
  • Minced Garlic: Garlic is indispensable for building a fragrant and savory base. It adds a pungent, aromatic flavor that truly elevates the soup. You can use fresh garlic, minced, or for ultimate convenience, jarred minced garlic works perfectly fine.
  • Turmeric: This golden spice not only contributes a beautiful color to the soup but also adds a subtle earthy and slightly peppery undertone. Turmeric is also celebrated for its anti-inflammatory properties, adding another layer of health benefits to this already wholesome dish.
  • Carrots & Onions: These foundational aromatics are sautéed to create a sweet and savory base, deepening the overall flavor of the soup.
  • Olive Oil: Used for sautéing the vegetables, providing a healthy fat base and enhancing flavor.

The Incredible Benefits of Lentils: Why This Soup is So Good For You

Beyond being an incredibly economical and versatile ingredient, lentils are a nutritional powerhouse, making them an excellent and sustainable replacement for meat in many dishes. This red lentil spinach soup leverages all the fantastic qualities of lentils, transforming them into a delicious meal.

I genuinely love cooking with lentils because they are not only quick and easy to prepare but also absorb flavors beautifully, making them incredibly tasty. But their appeal extends far beyond taste and convenience; lentils are packed with health benefits:

  • High in Fiber: Lentils are an outstanding source of dietary fiber, both soluble and insoluble. This promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
  • Rich in Protein: As a plant-based protein source, lentils are perfect for vegetarians, vegans, and anyone looking to reduce their meat intake. Protein is essential for muscle repair, growth, and overall body function, helping you feel energized and satisfied.
  • Excellent Source of Folate: Folate (also known as Vitamin B9) is crucial for cell growth and function, making it particularly important during pregnancy and for overall health.
  • Good Source of Iron: Lentils provide a significant amount of iron, a mineral vital for transporting oxygen in the blood and preventing anemia. Combining lentils with vitamin C-rich ingredients (like the tomatoes in this soup) can further enhance iron absorption.
  • Nutrient-Dense: In addition to these key nutrients, lentils also offer potassium, magnesium, zinc, and B vitamins, contributing to a well-rounded and nourishing diet.

Incorporating lentils into your diet, especially in a delicious recipe like this Red Lentil Spinach Soup, is an easy and enjoyable way to boost your nutrient intake and support a healthy lifestyle.

📖 Variations & Substitutions for Your Lentil Soup

One of the best things about this red lentil spinach soup recipe is its adaptability. Feel free to customize it to your taste preferences or whatever ingredients you have on hand!

  • Broth Options: To make this soup truly vegetarian or vegan, simply use high-quality vegetable broth instead of chicken bouillon or broth. The flavor will still be incredibly rich and satisfying.
  • Tomato Choices: While canned diced tomatoes offer convenience and consistent flavor, you can certainly use fresh, ripe tomatoes. Roughly chop about 3-4 medium fresh tomatoes for a similar volume. You might need to add a splash more broth if using fresh, as canned tomatoes come with their own juice.
  • Spinach Alternatives: Fresh baby spinach is ideal for its tender texture and quick wilting, but frozen spinach can be a suitable substitute in a pinch. If using frozen, ensure it’s thoroughly thawed and squeezed dry to remove excess water before adding it to the soup. Add it at the same stage as fresh spinach.
  • Flavor Enhancing Add-ins: Experiment with additional herbs and spices. Consider adding a bay leaf during the simmering process, a few sprigs of fresh thyme, or a pinch of dried oregano for more aromatic complexity. For a non-vegetarian twist, cooked Italian sausage or shredded chicken can be stirred in at the end to boost protein.
  • Boost the Spice: If you love a little heat, easily make this a spicy red lentil spinach soup! Simply add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Adjust the quantity to your preferred level of heat.
  • Creamy Texture: For a richer, creamier soup, stir in a swirl of coconut milk (full-fat for decadence, light for fewer calories) or a spoonful of cashew cream at the very end of cooking. This adds a lovely velvety finish.
  • Extra Vegetables: Don’t hesitate to toss in other vegetables! Diced celery, bell peppers, or even sweet potatoes (add them with the carrots and onions to ensure they cook through) would be delicious additions.
  • Lemon Finish: A squeeze of fresh lemon juice just before serving can brighten all the flavors and add a zesty finish.

🔪 How to Make Easy Red Lentil Spinach Soup

Making this incredibly flavorful and healthy red lentil spinach soup is a straightforward process. With just a few simple steps, you’ll have a warm and comforting meal on your table in under 30 minutes.

PREP: Begin by rinsing your red lentils thoroughly in a fine-mesh colander under cold running water. This removes any potential debris or dust and helps reduce foaming during cooking, ensuring a cleaner, better-tasting soup.

Carrots and onions sauteed in oil in a soup pot.
Sautéing carrots and onions to create a flavorful base for the soup.
  1. Step 1: In a sturdy 4-quart sauce pan or Dutch oven, heat the olive oil over medium heat. Add the chopped carrots and finely chopped onions. Sauté them for about 8-10 minutes, stirring occasionally, until they are softened and lightly browned. This crucial step helps to caramelize the vegetables, deepening their natural sweetness and building a rich flavor base for your soup.
Soup starting to boil.
The soup ingredients simmering together, just beginning to boil.
  1. Step 2: Once the carrots and onions are tender, add the diced tomatoes (undrained), ground cumin, turmeric, minced garlic, vegetable or chicken broth, and the rinsed red lentils to the pot. Stir all the ingredients together to combine. Bring the mixture to a rolling boil over high heat, then immediately reduce the heat.
Soup simmered until vegetables are tender in soup pot.
The rich, flavorful soup simmering gently on the stovetop.
  1. Step 3: Reduce the heat to low, cover the pot, and let the soup simmer gently for about 10-15 minutes. The key is to cook until the red lentils are tender and have softened significantly. Be careful not to overcook them, as red lentils can quickly turn to mush if cooked too long. Check for tenderness around the 10-minute mark.
Red Lentil soup cooked with spinach added to it and a wooden spoon in it.
Fresh spinach stirred into the hot lentil soup, wilting beautifully.
  1. Step 4: Remove the pot from the heat. Stir in the fresh baby spinach until it wilts into the hot soup, which should only take a minute or two. Serve hot and enjoy! If you find the soup too thick for your preference, or if it has thickened considerably after being refrigerated, you can easily thin it out by adding 1-2 additional cups of broth. Remember to taste and adjust the seasonings – you might need a little extra turmeric (¼ tsp), cumin (¾ tsp), or garlic (1 clove) to maintain the vibrant flavor profile if you add significant liquid.

✅ Expert Recipe Tips for Perfect Red Lentil Spinach Soup

Achieving a truly delicious and perfectly textured Red Lentil Spinach Soup is easy with these expert tips:

  • Mind the Lentil Cook Time: Red lentils cook remarkably fast, typically becoming tender within 10-15 minutes. Overcooking is the most common mistake, leading to a mushy texture. Start checking for doneness around the 10-minute mark and remove from heat as soon as they are tender but still hold a bit of shape.
  • Always Rinse Your Lentils: This step is crucial. Rinsing red lentils thoroughly under cold water removes any lingering debris, dust, or shriveled lentils. It also significantly reduces the amount of foam that forms during cooking, which can otherwise affect the clarity and flavor of your soup.
  • Opt for Fresh Baby Spinach: Baby spinach is highly recommended because of its delicate, slightly sweeter flavor and tender texture. It wilts quickly and effortlessly into the hot soup without needing to be chopped, preserving its vibrant color and nutritional value.
  • Don’t Rush Sautéing Aromatics: The initial sautéing of carrots and onions is vital for building a rich flavor base. Allow them to cook slowly until they are tender and slightly browned. This caramelization process enhances their natural sweetness and adds depth to the entire soup.
  • Taste and Adjust Seasoning: Before serving, always taste your soup. Depending on the salt content of your broth and canned tomatoes, you may need to add a pinch more salt. A squeeze of fresh lemon juice at the end can also brighten all the flavors beautifully.
  • Easily Make it Vegetarian or Vegan: For a completely vegetarian or vegan option, simply substitute chicken broth with a good quality vegetable broth. The soup will still be incredibly hearty, flavorful, and satisfying.
  • Add Some Heat: If you enjoy a kick, incorporate ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Feel free to adjust these amounts to achieve your desired level of spiciness.
  • Excellent for Meal Prep & Freezing: This soup freezes exceptionally well! Consider doubling the batch. Once cooled, portion leftovers into individual freezer-safe containers for convenient, healthy meals that can be thawed and reheated anytime. It stays good in the freezer for up to 6 months.
  • Experiment with Protein & Texture: To add more protein or vary the texture, stir in cooked Italian sausage, shredded cooked chicken, or even chickpeas during the last few minutes of cooking. This allows for great customization to fit various dietary needs and preferences.
  • Control Thickness: If your soup becomes too thick (which red lentils are prone to do as they absorb liquid, especially after sitting), simply stir in more broth until it reaches your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

🥗 What to Serve with Red Lentil Spinach Soup

This hearty Red Lentil Spinach Soup is a complete meal on its own, but it also pairs beautifully with a variety of sides to make for an even more satisfying dining experience.

  • Crusty Bread: A classic pairing! A warm, crusty loaf of bread is perfect for soaking up every last drop of the flavorful broth.
  • Garlic Bread: Take your bread pairing up a notch with Baguette Garlic Bread (as shown in the image below). The savory garlic butter complements the soup wonderfully.
  • Homemade Bread: For a truly comforting meal, serve it with a slice of Bread Machine Onion and Olive Bread.
  • Fresh Side Salad: A light, crisp green salad with a simple vinaigrette offers a refreshing contrast to the warm and hearty soup.
  • Garnishes: Elevate your soup with simple garnishes. A dollop of plain Greek yogurt or sour cream adds creaminess, fresh chopped cilantro or parsley provides freshness, and a drizzle of good quality extra virgin olive oil enhances richness. A wedge of lemon for a fresh squeeze also brightens the flavors.
a loaf of baguette garlic bread slices on a customized cutting boar
Perfectly toasted baguette garlic bread, an ideal accompaniment to any hearty soup.

👪 Serving Size & Recipe Adjustments

This delightful Spinach Red Lentil Soup recipe yields approximately 6 generous servings. If you need to adjust the quantity to feed a smaller or larger crowd, it’s incredibly simple! In the recipe card below, you can usually click on the serving number (e.g., “6 people”), select your desired number of servings, and the ingredient quantities will automatically adjust for you. This makes it easy to half, double, or even triple the recipe with precision.

🔢 Weight Watchers Points for This Healthy Soup

For those tracking their intake, this delicious and healthy Weight Watchers Lentil Soup with Spinach is an excellent choice! It is incredibly Weight Watchers friendly, coming in at ONLY 1 WW point per serving. Enjoy a flavorful and filling meal without compromising your healthy eating goals!

🌡️ Storing and Meal Prep Tips

This Red Lentil Spinach Soup is not only quick to make but also fantastic for meal prepping, ensuring you have healthy and convenient meals throughout the week.

Make Ahead: This soup is a perfect candidate for making in advance. It comes together in just about 30 minutes, so it’s entirely feasible for a weeknight dinner. However, its flavors actually deepen and meld beautifully after a day or two in the fridge, making it an ideal candidate for meal prep. Store any leftovers in an airtight container in the refrigerator for up to 3-4 days.

Freezing: This soup freezes exceptionally well, making it perfect for long-term storage. Allow the soup to cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. It will maintain its quality in the freezer for up to 6 months. To reheat, simply thaw overnight in the refrigerator and gently warm on the stovetop or in the microwave. If it thickens too much, add a splash of broth or water to reach your desired consistency.

Red Lentil Spinach Soup being ladles out of a blue pot.
Ladle out this comforting Red Lentil Spinach Soup from the pot, ready to nourish.

❔ Recipe FAQs for Red Lentil Spinach Soup

Got questions about making this delicious Red Lentil Spinach Soup? We’ve got answers!

Do you need to rinse red lentils?

Yes, it’s highly recommended to rinse red lentils before cooking. Place the measured lentils into a fine mesh strainer and rinse them under cold running water until the water runs clear. The primary reasons for rinsing are to remove any small debris, dust, or shriveled lentils that might be present from packaging, and for general hygiene. Additionally, rinsing helps to minimize the amount of foam that typically forms on the surface of the water as lentils cook, resulting in a cleaner-tasting and better-looking soup.

Can I make this soup in advance?

Absolutely! This Red Lentil Spinach Soup is an excellent make-ahead meal. In fact, the flavors often deepen and meld even more beautifully after a day or two in the refrigerator, making it perfect for meal prepping. Store it in an airtight container for up to 3-4 days. It’s ideal for quick and easy lunches or dinners throughout the week.

Is this soup vegetarian or vegan?

As the recipe is originally written, it uses chicken broth, which means it is ‘meatless’ but not strictly vegetarian or vegan. However, it is very easy to adapt! To make it a truly vegetarian or vegan Red Lentil Spinach Soup, simply substitute the chicken broth with a good quality vegetable broth. All other ingredients are plant-based.

Why use red lentils instead of other types?

Red lentils are chosen for this recipe because they cook the fastest and tend to break down more readily, creating a naturally thick and creamy soup texture without the need for additional blending or thickening agents. Other varieties like green or brown lentils hold their shape better, which would result in a chunkier soup.

How can I thicken or thin the soup?

Red lentils naturally thicken the soup as they cook. If you prefer a thicker consistency, you can simply let it simmer uncovered for a few extra minutes at the end to allow some liquid to evaporate, or mash a portion of the lentils against the side of the pot with a spoon. If the soup becomes too thick for your liking (especially after refrigeration), simply stir in additional vegetable or chicken broth (or water) until you reach your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

So, if you’re searching for a quick, healthy, economical, and effortlessly delicious dinner, look no further! Give this incredible Red Lentil Spinach Soup a try and discover your new favorite meatless meal. If you’re a true fan of lentils and spinach, you might also love my Lentil and Sausage Stew (with spinach) for another hearty option.

And for an adventurous twist on lentils, don’t miss out on my unique dessert lentil recipe: the No Bake Healthy Chocolate Lentil Dessert Lasagna – it’s surprisingly delicious!

🥣 More Healthy & Delicious Soups to Explore

If you loved this healthy lentil soup, you’ll definitely want to explore these other comforting and nutritious soup recipes:

  • Slow Cooker Thai Coconut Chicken Soup
  • Healthy Creamy Corn Chowder Recipe
  • Slow Cooker Broccoli Cheese Soup
  • Healthy Slow Cooker Zuppa Toscana

Did your family ❤️ this recipe? Did you know that commenting and ⭐ rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please take a moment to comment and rate it in the recipe card below, or share your delicious photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings! Your feedback helps other home cooks discover and enjoy these recipes too!

red lentil and spinach soup in a white bowl on yellow linens with pine cones in the background
Food Meandering Logo

📋 Easy Red Lentil Spinach Soup Recipe

Warm up with this incredibly satisfying and healthy Easy Red Lentil and Spinach Soup! Packed with plant-based protein, fiber, and iron from lentils and spinach, this soup is so hearty and flavorful, you won’t even miss the meat. Earthy spices like cumin and turmeric create a comforting aroma, while red lentils cook down quickly for a perfect texture. Bonus: It’s Weight Watchers friendly at only 1 point per serving! Perfect for a nourishing and guilt-free meal.
5 from 3 votes
Print Recipe Pin Save Recipe Save Recipe Rate
Course: main, Soup
Cuisine: Indian
Special Diet: meatless
Servings: 6 people
Calories: 272 kcal
Author: Terri Gilson
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Prevent your screen from going dark
Add to Shopping List Go to Shopping List

Equipment

  • soup pot

Ingredients

  • 1 tablespoon olive oil
  • 4 medium carrots, chopped into ¼ inch circles
  • 1 onion, finely chopped
  • 2 teaspoon ground cumin
  • 28 oz can of diced tomatoes (with juice)
  • 6 cups chicken or vegetable broth
  • 2 cups of red lentils (dried)
  • 5 cups fresh baby spinach about 5 oz
  • 2 cloves garlic minced
  • 1 teaspoon turmeric
US Customary – Metric

Instructions

  • In a 4-quart sauce pan, heat olive oil over medium heat. Add chopped carrots and finely chopped onions and sauté for 8-10 minutes or until light brown and tender, stirring occasionally.
    1 tablespoon olive oil, 4 medium carrots, chopped into ¼ inch circles, 1 onion, finely chopped
  • Add the broth, undrained diced tomatoes, ground cumin, turmeric, minced garlic, and rinsed red lentils to the pot. Bring the mixture to a rolling boil over high heat.
    2 teaspoon ground cumin, 28 oz can of diced tomatoes, 6 cups chicken or vegetable broth, 2 cloves garlic, 1 teaspoon turmeric, 2 cups of red lentils
  • Once boiling, reduce the heat to low, cover the pot, and simmer for about 10-15 minutes or until the red lentils are tender. Be careful not to overcook them to prevent them from becoming too mushy.
  • Remove from heat, stir in the fresh baby spinach until it wilts (this will happen quickly), and serve immediately.
    NOTE: If you find the soup too thick, or if it has thickened after refrigerating, you can add 1-2 additional cups of broth to reach your desired consistency. If thinning significantly, remember to taste and adjust the seasonings – you might need a little more turmeric (¼ tsp), cumin (¾ tsp), and garlic (1 clove) to maintain the vibrant flavor profile.
    5 cups fresh baby spinach

Notes

Chef’s Tips for Success:
  • Don’t Overcook the Lentils: Red lentils are quick-cooking (about 10-15 minutes). Overcooking can lead to a mushy texture. Simmer just until tender.
  • Rinse Lentils Thoroughly: Always rinse red lentils to remove debris and reduce foam during cooking, which also improves flavor and texture.
  • Use Baby Spinach for Best Results: Baby spinach is sweeter and more tender, requiring no chopping. Add it at the very end to preserve its nutrients and vibrant color.
  • Build Flavor with Sautéing: Properly sautéing carrots and onions until slightly browned deepens the soup’s flavor base and enhances their natural sweetness.
  • Taste Before Serving: Always taste your soup before serving and adjust seasonings. A pinch of salt or a squeeze of lemon can brighten the flavors.
  • Go Vegetarian or Vegan Easily: Simply swap chicken broth for vegetable broth for a delicious plant-based version.
  • Make It Spicy (Optional): Add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes with other spices for a little heat.
  • Double the Batch and Freeze: This soup freezes beautifully. Freeze individual portions for a quick, healthy meal anytime.
  • Add Protein or Texture Variations: Customize with cooked Italian sausage, shredded chicken, or chickpeas for added protein and variety.
Storage Instructions:
  • Make Ahead: This soup is quick and easy to prepare in 30 minutes, but it can also be made ahead. It stores wonderfully in an airtight container in the fridge for up to 3-4 days, with flavors often improving over time.
    Freezing: This soup is freezer-friendly and can be stored for up to 6 months in freezer-safe containers. Thaw in the refrigerator overnight and reheat gently.
*NOTE: The process photos might appear different from the main hero image due to varying lighting conditions during photography.

Nutrition

Calories: 272 kcal (14%) | Carbohydrates: 45 g (15%) | Protein: 16 g (32%) | Fat: 3 g (5%) | Sodium: 973 mg (42%) | Potassium: 751 mg (21%) | Fiber: 19 g (79%) | Sugar: 5 g (6%) | Vitamin A: 7340 IU (147%) | Vitamin C: 6.5 mg (8%) | Calcium: 57 mg (6%) | Iron: 5.3 mg (29%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe

Hearty & Healthy: The Best Easy Red Lentil Spinach Soup Recipe

While countless lentil soup recipes exist, this Easy Red Lentil Spinach Soup stands out as an absolute favorite! It’s bursting with flavor, incredibly satisfying, and boasts a simple preparation that makes it my top choice for a quick and nutritious meal. What makes this recipe truly special is its effortless nature: it’s super easy to prepare, cooks quickly, relies mostly on readily available pantry ingredients, and is incredibly Weight Watchers friendly.

Red Lentil Spinach Soup in a white bowl with a spoon and pine cones in the background.
A cozy bowl of warm Red Lentil Spinach Soup, perfect for a healthy and comforting meal.

This wholesome lentil soup recipe is particularly popular during the cooler winter months, often hailed as the ultimate “soup season” comfort food. It pairs wonderfully with a slice of crusty bread or even this light and fluffy Cloud Bread. If you’re eager to explore more nourishing and cozy dishes, be sure to check out our extensive collection of Healthy Autumn Soup Recipes!

[feast_advanced_jump_to]

This cherished recipe is a modernized adaptation of a hearty lentil soup my mom used to make throughout my childhood. It brings a comforting sense of nostalgia while offering exceptional nutritional benefits, truly embodying the concept of healthy comfort food.

As someone who enjoys meat, I frequently incorporate vegetarian meals into my diet, and they have to be truly delicious to win me over! Beyond this fantastic red lentil and spinach soup, some of my other favorite meatless dishes include easy Air Fryer Falafels and a creamy Fiddlehead Soup. For a dish to be a successful vegetarian option, it needs to be both incredibly tasty and satisfyingly hearty. This lentil soup delivers on all fronts, providing a fulfilling meal where you won’t even miss the meat.

🥘 Essential Red Lentil Spinach Soup Ingredients

Crafting this flavorful red lentil spinach soup requires a handful of simple, wholesome ingredients, many of which you likely already have in your pantry. Each component plays a crucial role in building the soup’s depth and nutritional profile.

Red Lentil Spinach Soup ingredients in glass bowls, labelled.
The fresh and vibrant ingredients that make up this delicious Red Lentil Spinach Soup.
  • Cumin: This ground spice is a cornerstone of this soup, infusing it with an unmistakable warm, earthy, and slightly peppery flavor. It provides a foundational aromatic note that is characteristic of many comforting lentil dishes.
  • Red Lentils: The star of our soup! Red lentils are highly favored for their rapid cooking time compared to other lentil varieties. They break down beautifully as they cook, creating a naturally thick and smooth soup texture, eliminating the need for any additional thickening agents. It’s crucial not to overcook them, as they can quickly turn mushy. Other lentils like green or brown varieties hold their shape better, offering a soup with more bite and texture if that’s what you prefer.
  • Diced Tomatoes (Canned): Canned diced tomatoes add a tangy sweetness and essential acidity, balancing the richness of the lentils and spices. They are a convenient and healthy pantry staple. Opt for low-salt varieties if possible, and remember not to drain them – the juice is vital for the soup’s flavor and consistency.
  • Chicken Bouillon/Broth: While this makes the dish ‘meatless’ rather than strictly vegetarian, I prefer chicken bouillon (or chicken broth) for its robust depth of flavor that complements the spices so well. If you desire a truly vegetarian or vegan soup, simply swap this out for a high-quality vegetable broth.
  • Fresh Baby Spinach: Adding fresh baby spinach right at the end of cooking brings a burst of vibrant color, freshness, and a wealth of nutrients. Baby spinach is ideal because it’s tender, slightly sweeter than mature spinach, and requires no chopping, wilting quickly into the hot soup.
  • Minced Garlic: Garlic is indispensable for building a fragrant and savory base. It adds a pungent, aromatic flavor that truly elevates the soup. You can use fresh garlic, minced, or for ultimate convenience, jarred minced garlic works perfectly fine.
  • Turmeric: This golden spice not only contributes a beautiful color to the soup but also adds a subtle earthy and slightly peppery undertone. Turmeric is also celebrated for its anti-inflammatory properties, adding another layer of health benefits to this already wholesome dish.
  • Carrots & Onions: These foundational aromatics are sautéed to create a sweet and savory base, deepening the overall flavor of the soup.
  • Olive Oil: Used for sautéing the vegetables, providing a healthy fat base and enhancing flavor.

The Incredible Benefits of Lentils: Why This Soup is So Good For You

Beyond being an incredibly economical and versatile ingredient, lentils are a nutritional powerhouse, making them an excellent and sustainable replacement for meat in many dishes. This red lentil spinach soup leverages all the fantastic qualities of lentils, transforming them into a delicious meal.

I genuinely love cooking with lentils because they are not only quick and easy to prepare but also absorb flavors beautifully, making them incredibly tasty. But their appeal extends far beyond taste and convenience; lentils are packed with health benefits:

  • High in Fiber: Lentils are an outstanding source of dietary fiber, both soluble and insoluble. This promotes healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.
  • Rich in Protein: As a plant-based protein source, lentils are perfect for vegetarians, vegans, and anyone looking to reduce their meat intake. Protein is essential for muscle repair, growth, and overall body function, helping you feel energized and satisfied.
  • Excellent Source of Folate: Folate (also known as Vitamin B9) is crucial for cell growth and function, making it particularly important during pregnancy and for overall health.
  • Good Source of Iron: Lentils provide a significant amount of iron, a mineral vital for transporting oxygen in the blood and preventing anemia. Combining lentils with vitamin C-rich ingredients (like the tomatoes in this soup) can further enhance iron absorption.
  • Nutrient-Dense: In addition to these key nutrients, lentils also offer potassium, magnesium, zinc, and B vitamins, contributing to a well-rounded and nourishing diet.

Incorporating lentils into your diet, especially in a delicious recipe like this Red Lentil Spinach Soup, is an easy and enjoyable way to boost your nutrient intake and support a healthy lifestyle.

📖 Variations & Substitutions for Your Lentil Soup

One of the best things about this red lentil spinach soup recipe is its adaptability. Feel free to customize it to your taste preferences or whatever ingredients you have on hand!

  • Broth Options: To make this soup truly vegetarian or vegan, simply use high-quality vegetable broth instead of chicken bouillon or broth. The flavor will still be incredibly rich and satisfying.
  • Tomato Choices: While canned diced tomatoes offer convenience and consistent flavor, you can certainly use fresh, ripe tomatoes. Roughly chop about 3-4 medium fresh tomatoes for a similar volume. You might need to add a splash more broth if using fresh, as canned tomatoes come with their own juice.
  • Spinach Alternatives: Fresh baby spinach is ideal for its tender texture and quick wilting, but frozen spinach can be a suitable substitute in a pinch. If using frozen, ensure it’s thoroughly thawed and squeezed dry to remove excess water before adding it to the soup. Add it at the same stage as fresh spinach.
  • Flavor Enhancing Add-ins: Experiment with additional herbs and spices. Consider adding a bay leaf during the simmering process, a few sprigs of fresh thyme, or a pinch of dried oregano for more aromatic complexity. For a non-vegetarian twist, cooked Italian sausage or shredded chicken can be stirred in at the end to boost protein.
  • Boost the Spice: If you love a little heat, easily make this a spicy red lentil spinach soup! Simply add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Adjust the quantity to your preferred level of heat.
  • Creamy Texture: For a richer, creamier soup, stir in a swirl of coconut milk (full-fat for decadence, light for fewer calories) or a spoonful of cashew cream at the very end of cooking. This adds a lovely velvety finish.
  • Extra Vegetables: Don’t hesitate to toss in other vegetables! Diced celery, bell peppers, or even sweet potatoes (add them with the carrots and onions to ensure they cook through) would be delicious additions.
  • Lemon Finish: A squeeze of fresh lemon juice just before serving can brighten all the flavors and add a zesty finish.

🔪 How to Make Easy Red Lentil Spinach Soup

Making this incredibly flavorful and healthy red lentil spinach soup is a straightforward process. With just a few simple steps, you’ll have a warm and comforting meal on your table in under 30 minutes.

PREP: Begin by rinsing your red lentils thoroughly in a fine-mesh colander under cold running water. This removes any potential debris or dust and helps reduce foaming during cooking, ensuring a cleaner, better-tasting soup.

Carrots and onions sauteed in oil in a soup pot.
Sautéing carrots and onions to create a flavorful base for the soup.
  1. Step 1: In a sturdy 4-quart sauce pan or Dutch oven, heat the olive oil over medium heat. Add the chopped carrots and finely chopped onions. Sauté them for about 8-10 minutes, stirring occasionally, until they are softened and lightly browned. This crucial step helps to caramelize the vegetables, deepening their natural sweetness and building a rich flavor base for your soup.
Soup starting to boil.
The soup ingredients simmering together, just beginning to boil.
  1. Step 2: Once the carrots and onions are tender, add the diced tomatoes (undrained), ground cumin, turmeric, minced garlic, vegetable or chicken broth, and the rinsed red lentils to the pot. Stir all the ingredients together to combine. Bring the mixture to a rolling boil over high heat, then immediately reduce the heat.
Soup simmered until vegetables are tender in soup pot.
The rich, flavorful soup simmering gently on the stovetop.
  1. Step 3: Reduce the heat to low, cover the pot, and let the soup simmer gently for about 10-15 minutes. The key is to cook until the red lentils are tender and have softened significantly. Be careful not to overcook them, as red lentils can quickly turn to mush if cooked too long. Check for tenderness around the 10-minute mark.
Red Lentil soup cooked with spinach added to it and a wooden spoon in it.
Fresh spinach stirred into the hot lentil soup, wilting beautifully.
  1. Step 4: Remove the pot from the heat. Stir in the fresh baby spinach until it wilts into the hot soup, which should only take a minute or two. Serve hot and enjoy! If you find the soup too thick for your preference, or if it has thickened considerably after being refrigerated, you can easily thin it out by adding 1-2 additional cups of broth. Remember to taste and adjust the seasonings – you might need a little extra turmeric (¼ tsp), cumin (¾ tsp), or garlic (1 clove) to maintain the vibrant flavor profile if you add significant liquid.

✅ Expert Recipe Tips for Perfect Red Lentil Spinach Soup

Achieving a truly delicious and perfectly textured Red Lentil Spinach Soup is easy with these expert tips:

  • Mind the Lentil Cook Time: Red lentils cook remarkably fast, typically becoming tender within 10-15 minutes. Overcooking is the most common mistake, leading to a mushy texture. Start checking for doneness around the 10-minute mark and remove from heat as soon as they are tender but still hold a bit of shape.
  • Always Rinse Your Lentils: This step is crucial. Rinsing red lentils thoroughly under cold water removes any lingering debris, dust, or shriveled lentils. It also significantly reduces the amount of foam that forms during cooking, which can otherwise affect the clarity and flavor of your soup.
  • Opt for Fresh Baby Spinach: Baby spinach is highly recommended because of its delicate, slightly sweeter flavor and tender texture. It wilts quickly and effortlessly into the hot soup without needing to be chopped, preserving its vibrant color and nutritional value.
  • Don’t Rush Sautéing Aromatics: The initial sautéing of carrots and onions is vital for building a rich flavor base. Allow them to cook slowly until they are tender and slightly browned. This caramelization process enhances their natural sweetness and adds depth to the entire soup.
  • Taste and Adjust Seasoning: Before serving, always taste your soup. Depending on the salt content of your broth and canned tomatoes, you may need to add a pinch more salt. A squeeze of fresh lemon juice at the end can also brighten all the flavors beautifully.
  • Easily Make it Vegetarian or Vegan: For a completely vegetarian or vegan option, simply substitute chicken broth with a good quality vegetable broth. The soup will still be incredibly hearty, flavorful, and satisfying.
  • Add Some Heat: If you enjoy a kick, incorporate ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes along with the other spices. Feel free to adjust these amounts to achieve your desired level of spiciness.
  • Excellent for Meal Prep & Freezing: This soup freezes exceptionally well! Consider doubling the batch. Once cooled, portion leftovers into individual freezer-safe containers for convenient, healthy meals that can be thawed and reheated anytime. It stays good in the freezer for up to 6 months.
  • Experiment with Protein & Texture: To add more protein or vary the texture, stir in cooked Italian sausage, shredded cooked chicken, or even chickpeas during the last few minutes of cooking. This allows for great customization to fit various dietary needs and preferences.
  • Control Thickness: If your soup becomes too thick (which red lentils are prone to do as they absorb liquid, especially after sitting), simply stir in more broth until it reaches your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

🥗 What to Serve with Red Lentil Spinach Soup

This hearty Red Lentil Spinach Soup is a complete meal on its own, but it also pairs beautifully with a variety of sides to make for an even more satisfying dining experience.

  • Crusty Bread: A classic pairing! A warm, crusty loaf of bread is perfect for soaking up every last drop of the flavorful broth.
  • Garlic Bread: Take your bread pairing up a notch with Baguette Garlic Bread (as shown in the image below). The savory garlic butter complements the soup wonderfully.
  • Homemade Bread: For a truly comforting meal, serve it with a slice of Bread Machine Onion and Olive Bread.
  • Fresh Side Salad: A light, crisp green salad with a simple vinaigrette offers a refreshing contrast to the warm and hearty soup.
  • Garnishes: Elevate your soup with simple garnishes. A dollop of plain Greek yogurt or sour cream adds creaminess, fresh chopped cilantro or parsley provides freshness, and a drizzle of good quality extra virgin olive oil enhances richness. A wedge of lemon for a fresh squeeze also brightens the flavors.
a loaf of baguette garlic bread slices on a customized cutting boar
Perfectly toasted baguette garlic bread, an ideal accompaniment to any hearty soup.

👪 Serving Size & Recipe Adjustments

This delightful Spinach Red Lentil Soup recipe yields approximately 6 generous servings. If you need to adjust the quantity to feed a smaller or larger crowd, it’s incredibly simple! In the recipe card below, you can usually click on the serving number (e.g., “6 people”), select your desired number of servings, and the ingredient quantities will automatically adjust for you. This makes it easy to half, double, or even triple the recipe with precision.

🔢 Weight Watchers Points for This Healthy Soup

For those tracking their intake, this delicious and healthy Weight Watchers Lentil Soup with Spinach is an excellent choice! It is incredibly Weight Watchers friendly, coming in at ONLY 1 WW point per serving. Enjoy a flavorful and filling meal without compromising your healthy eating goals!

🌡️ Storing and Meal Prep Tips

This Red Lentil Spinach Soup is not only quick to make but also fantastic for meal prepping, ensuring you have healthy and convenient meals throughout the week.

Make Ahead: This soup is a perfect candidate for making in advance. It comes together in just about 30 minutes, so it’s entirely feasible for a weeknight dinner. However, its flavors actually deepen and meld beautifully after a day or two in the fridge, making it an ideal candidate for meal prep. Store any leftovers in an airtight container in the refrigerator for up to 3-4 days.

Freezing: This soup freezes exceptionally well, making it perfect for long-term storage. Allow the soup to cool completely before transferring it to freezer-safe containers or heavy-duty freezer bags. It will maintain its quality in the freezer for up to 6 months. To reheat, simply thaw overnight in the refrigerator and gently warm on the stovetop or in the microwave. If it thickens too much, add a splash of broth or water to reach your desired consistency.

Red Lentil Spinach Soup being ladles out of a blue pot.
Ladle out this comforting Red Lentil Spinach Soup from the pot, ready to nourish.

❔ Recipe FAQs for Red Lentil Spinach Soup

Got questions about making this delicious Red Lentil Spinach Soup? We’ve got answers!

Do you need to rinse red lentils?

Yes, it’s highly recommended to rinse red lentils before cooking. Place the measured lentils into a fine mesh strainer and rinse them under cold running water until the water runs clear. The primary reasons for rinsing are to remove any small debris, dust, or shriveled lentils that might be present from packaging, and for general hygiene. Additionally, rinsing helps to minimize the amount of foam that typically forms on the surface of the water as lentils cook, resulting in a cleaner-tasting and better-looking soup.

Can I make this soup in advance?

Absolutely! This Red Lentil Spinach Soup is an excellent make-ahead meal. In fact, the flavors often deepen and meld even more beautifully after a day or two in the refrigerator, making it perfect for meal prepping. Store it in an airtight container for up to 3-4 days. It’s ideal for quick and easy lunches or dinners throughout the week.

Is this soup vegetarian or vegan?

As the recipe is originally written, it uses chicken broth, which means it is ‘meatless’ but not strictly vegetarian or vegan. However, it is very easy to adapt! To make it a truly vegetarian or vegan Red Lentil Spinach Soup, simply substitute the chicken broth with a good quality vegetable broth. All other ingredients are plant-based.

Why use red lentils instead of other types?

Red lentils are chosen for this recipe because they cook the fastest and tend to break down more readily, creating a naturally thick and creamy soup texture without the need for additional blending or thickening agents. Other varieties like green or brown lentils hold their shape better, which would result in a chunkier soup.

How can I thicken or thin the soup?

Red lentils naturally thicken the soup as they cook. If you prefer a thicker consistency, you can simply let it simmer uncovered for a few extra minutes at the end to allow some liquid to evaporate, or mash a portion of the lentils against the side of the pot with a spoon. If the soup becomes too thick for your liking (especially after refrigeration), simply stir in additional vegetable or chicken broth (or water) until you reach your desired consistency. Remember to taste and adjust seasonings if thinning significantly.

So, if you’re searching for a quick, healthy, economical, and effortlessly delicious dinner, look no further! Give this incredible Red Lentil Spinach Soup a try and discover your new favorite meatless meal. If you’re a true fan of lentils and spinach, you might also love my Lentil and Sausage Stew (with spinach) for another hearty option.

And for an adventurous twist on lentils, don’t miss out on my unique dessert lentil recipe: the No Bake Healthy Chocolate Lentil Dessert Lasagna – it’s surprisingly delicious!

🥣 More Healthy & Delicious Soups to Explore

If you loved this healthy lentil soup, you’ll definitely want to explore these other comforting and nutritious soup recipes:

  • Slow Cooker Thai Coconut Chicken Soup
  • Healthy Creamy Corn Chowder Recipe
  • Slow Cooker Broccoli Cheese Soup
  • Healthy Slow Cooker Zuppa Toscana

Did your family ❤️ this recipe? Did you know that commenting and ⭐ rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please take a moment to comment and rate it in the recipe card below, or share your delicious photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings! Your feedback helps other home cooks discover and enjoy these recipes too!

red lentil and spinach soup in a white bowl on yellow linens with pine cones in the background
Food Meandering Logo

📋 Easy Red Lentil Spinach Soup Recipe

Warm up with this incredibly satisfying and healthy Easy Red Lentil and Spinach Soup! Packed with plant-based protein, fiber, and iron from lentils and spinach, this soup is so hearty and flavorful, you won’t even miss the meat. Earthy spices like cumin and turmeric create a comforting aroma, while red lentils cook down quickly for a perfect texture. Bonus: It’s Weight Watchers friendly at only 1 point per serving! Perfect for a nourishing and guilt-free meal.
5 from 3 votes
Print Recipe Pin Save Recipe Save Recipe Rate
Course: main, Soup
Cuisine: Indian
Special Diet: meatless
Servings: 6 people
Calories: 272 kcal
Author: Terri Gilson
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Prevent your screen from going dark
Add to Shopping List Go to Shopping List

Equipment

  • soup pot

Ingredients

  • 1 tablespoon olive oil
  • 4 medium carrots, chopped into ¼ inch circles
  • 1 onion, finely chopped
  • 2 teaspoon ground cumin
  • 28 oz can of diced tomatoes (with juice)
  • 6 cups chicken or vegetable broth
  • 2 cups of red lentils (dried)
  • 5 cups fresh baby spinach about 5 oz
  • 2 cloves garlic minced
  • 1 teaspoon turmeric
US Customary – Metric

Instructions

  • In a 4-quart sauce pan, heat olive oil over medium heat. Add chopped carrots and finely chopped onions and sauté for 8-10 minutes or until light brown and tender, stirring occasionally.
    1 tablespoon olive oil, 4 medium carrots, chopped into ¼ inch circles, 1 onion, finely chopped
  • Add the broth, undrained diced tomatoes, ground cumin, turmeric, minced garlic, and rinsed red lentils to the pot. Bring the mixture to a rolling boil over high heat.
    2 teaspoon ground cumin, 28 oz can of diced tomatoes, 6 cups chicken or vegetable broth, 2 cloves garlic, 1 teaspoon turmeric, 2 cups of red lentils
  • Once boiling, reduce the heat to low, cover the pot, and simmer for about 10-15 minutes or until the red lentils are tender. Be careful not to overcook them to prevent them from becoming too mushy.
  • Remove from heat, stir in the fresh baby spinach until it wilts (this will happen quickly), and serve immediately.
    NOTE: If you find the soup too thick, or if it has thickened after refrigerating, you can add 1-2 additional cups of broth to reach your desired consistency. If thinning significantly, remember to taste and adjust the seasonings – you might need a little more turmeric (¼ tsp), cumin (¾ tsp), and garlic (1 clove) to maintain the vibrant flavor profile.
    5 cups fresh baby spinach

Notes

Chef’s Tips for Success:
  • Don’t Overcook the Lentils: Red lentils are quick-cooking (about 10-15 minutes). Overcooking can lead to a mushy texture. Simmer just until tender.
  • Rinse Lentils Thoroughly: Always rinse red lentils to remove debris and reduce foam during cooking, which also improves flavor and texture.
  • Use Baby Spinach for Best Results: Baby spinach is sweeter and more tender, requiring no chopping. Add it at the very end to preserve its nutrients and vibrant color.
  • Build Flavor with Sautéing: Properly sautéing carrots and onions until slightly browned deepens the soup’s flavor base and enhances their natural sweetness.
  • Taste Before Serving: Always taste your soup before serving and adjust seasonings. A pinch of salt or a squeeze of lemon can brighten the flavors.
  • Go Vegetarian or Vegan Easily: Simply swap chicken broth for vegetable broth for a delicious plant-based version.
  • Make It Spicy (Optional): Add ¼ teaspoon of cayenne pepper and ¼ teaspoon of crushed red pepper flakes with other spices for a little heat.
  • Double the Batch and Freeze: This soup freezes beautifully. Freeze individual portions for a quick, healthy meal anytime.
  • Add Protein or Texture Variations: Customize with cooked Italian sausage, shredded chicken, or chickpeas for added protein and variety.
Storage Instructions:
  • Make Ahead: This soup is quick and easy to prepare in 30 minutes, but it can also be made ahead. It stores wonderfully in an airtight container in the fridge for up to 3-4 days, with flavors often improving over time.
    Freezing: This soup is freezer-friendly and can be stored for up to 6 months in freezer-safe containers. Thaw in the refrigerator overnight and reheat gently.
*NOTE: The process photos might appear different from the main hero image due to varying lighting conditions during photography.

Nutrition

Calories: 272 kcal (14%) | Carbohydrates: 45 g (15%) | Protein: 16 g (32%) | Fat: 3 g (5%) | Sodium: 973 mg (42%) | Potassium: 751 mg (21%) | Fiber: 19 g (79%) | Sugar: 5 g (6%) | Vitamin A: 7340 IU (147%) | Vitamin C: 6.5 mg (8%) | Calcium: 57 mg (6%) | Iron: 5.3 mg (29%)
Did you make this recipe? Please leave a star rating and review below!
Rate this Recipe