Hearty Lentil, Potato & Spinach Soup
Description
This Hearty Lentil, Potato & Spinach Soup is a cosy, wholesome one-pot meal packed with tender potatoes, earthy lentils, sweet carrots, juicy tomatoes, aromatic onions and garlic, and plenty of fresh spinach. It is comforting, filling, budget-friendly, and naturally rich in plant-based protein and fibre.
The lentils become tender as they simmer in a savoury tomato and vegetable broth, while the potatoes add satisfying heartiness. Fresh spinach is stirred in near the end so it stays vibrant and adds another layer of nutrition. A little paprika, cumin, oregano, and black pepper give the soup a warm Mediterranean-inspired flavour without making it overly spicy.
Serve it with a slice of toasted crusty bread for a complete and satisfying meal. It is especially delicious the next day after the flavours have had time to develop.
Ingredients
For the Soup
- 1 cup dry brown or green lentils, rinsed and picked over
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves of garlic, minced
- 2 medium carrots, peeled and diced
- 2 medium potatoes, peeled and cut into bite-size cubes
- 1 can (14–15 oz) diced tomatoes
- 6 cups vegetable broth or low-sodium chicken broth
- 2 cups fresh spinach, roughly chopped
- 1 tablespoon tomato paste
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- ½ teaspoon black pepper
- ½ teaspoon salt, or to taste
- 1 bay leaf
- 1 tablespoon fresh lemon juice
- 2 tablespoons fresh parsley, chopped
- 1–2 tablespoons fresh cilantro, optional
- ¼ teaspoon red pepper flakes, optional
For Serving
- Fresh parsley
- Fresh lemon wedges
- A drizzle of extra-virgin olive oil
- Freshly ground black pepper
- Crusty whole-grain bread, optional
Instructions
1. Prepare the Lentils
Place the dry lentils in a fine-mesh strainer and rinse them thoroughly under cool running water. Look through them and remove any small stones or damaged lentils.
Unlike some other dried legumes, brown and green lentils generally do not require soaking. Rinsing them well is enough.
Set them aside while you prepare the vegetables.
2. Sauté the Aromatics
Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium heat.
Add the diced onion and carrots. Cook for approximately 4–5 minutes, stirring occasionally, until the onion begins to soften and become translucent.
Add the minced garlic and cook for another 30–60 seconds, being careful not to let the garlic burn.
This simple sauté creates the flavourful foundation for the entire soup.
3. Add the Seasonings
Add the tomato paste, smoked paprika, cumin, oregano, black pepper, and red pepper flakes if using.
Stir everything together and cook for approximately 1 minute.
Cooking the spices briefly in the olive oil helps release their aromas and gives the finished soup a deeper, more developed flavour.
4. Add the Main Ingredients
Add the rinsed lentils, diced potatoes, canned tomatoes, vegetable broth, and bay leaf.
Stir thoroughly to combine everything.
Bring the soup to a gentle boil over medium-high heat.
Once it starts boiling, reduce the heat to medium-low and partially cover the pot.
5. Simmer the Soup
Allow the soup to simmer for approximately 25–35 minutes, stirring occasionally.
The exact cooking time depends on the type and age of the lentils and the size of your potato pieces.
The lentils should become tender but still retain some texture, while the potatoes should be fork-tender.
If the soup becomes thicker than you prefer, add another ½–1 cup of broth or water.
6. Add the spinach.
Once the lentils and potatoes are tender, remove the bay leaf.
Add the chopped fresh spinach to the pot.
Stir gently and allow it to cook for approximately 2–3 minutes, just until the spinach wilts.
Avoid cooking the spinach for too long because a short cooking time helps preserve its fresh flavour and vibrant colour.
7. Finish With Lemon
Turn off the heat and stir in the fresh lemon juice.
Taste the soup and adjust the salt, black pepper, or other seasonings as needed.
The lemon juice is an important finishing touch. It brightens the tomato-based broth and balances the earthy flavour of the lentils.
Stir in the fresh parsley and cilantro if using.
8. Serve
Ladle the hot soup into bowls.
Top with fresh parsley, a little freshly ground black pepper, and a small drizzle of extra-virgin olive oil.
Serve with a lemon wedge and toasted crusty bread if desired.
Servings
6 servings
Serving size: approximately 1½ cups
Prep Time
15 minutes
Cook Time
35 minutes
Total Time
Approximately 50 minutes
Approximate Nutritional Information
Nutrition will vary depending on the exact ingredients and broth used.
Approximate nutrition per serving:
- Calories: 290–320
- Protein: 14–16 g
- Carbohydrates: 45–50 g
- Fat: 7–9 g
- Fibre: 13–15 g
- Sugar: 7–9 g
- Sodium: approximately 450–650 mg when using low-sodium broth
Serving the soup with bread or additional olive oil will increase the calorie and carbohydrate content.
Benefits of Hearty Lentil, Potato & Spinach Soup
Rich in Plant-Based Protein
Lentils are an excellent source of plant-based protein. They make this soup substantially more filling than a simple vegetable soup and can help make it satisfying enough to serve as a main meal.
Excellent Source of Fibre
Lentils, vegetables, and spinach provide a generous amount of dietary fibre. Fibre contributes to digestive health and can help you feel satisfied after eating.
Packed With Vegetables
This soup combines carrots, potatoes, tomatoes, spinach, onion, and garlic. Using several different vegetables provides a variety of vitamins, minerals, antioxidants, and plant compounds.
Provides Iron
Lentils and spinach contribute dietary iron. Pairing plant-based iron sources with vitamin-C-rich ingredients such as tomatoes and lemon can help support iron absorption.
Comforting but Simple
There is no complicated technique involved. Everything cooks in one pot, making this a practical recipe for busy weeknights and meal preparation.
Naturally Versatile
The soup can easily be adapted. Add celery, zucchini, bell peppers, kale, beans, or other vegetables depending on what you have available.
Recipe Notes
Use brown or green lentils for this recipe because they generally hold their shape nicely during cooking. Red lentils can also be used, but they break down much more quickly and will create a thicker, creamier soup.
Cut the potatoes into relatively similar-sized pieces so they cook evenly.
If you prefer a thicker soup, mash a few pieces of potato and lentils against the side of the pot with the back of your spoon before serving.
For a thinner soup, simply add additional broth.
The lemon juice should be added toward the end rather than at the beginning. Finishing with lemon gives the soup a fresher, brighter flavour.
Helpful Tips
Use Low-Sodium Broth
Low-sodium broth gives you more control over the final salt level. Since canned tomatoes and broth can already contain sodium, taste before adding additional salt.
Don’t Skip the Tomato Paste
A small amount of tomato paste adds concentrated tomato flavour and gives the broth a richer taste.
Cut Vegetables Evenly
Try to cut the carrots and potatoes into similar-sized pieces. This helps prevent some vegetables from becoming mushy while others remain undercooked.
Adjust the Thickness
Lentils naturally absorb liquid as they cook. If you plan to save leftovers, you may need to add additional broth when reheating.
Add Greens
Spinach is delicious, but you can also use kale, Swiss chard, collard greens, or other sturdy leafy greens.
Add More Protein
For additional protein, add white beans, chickpeas, shredded chicken, or cooked turkey.
Make It Spicy
Add extra red pepper flakes, cayenne pepper, or a spoonful of your favourite hot sauce.
Finish With Fresh Herbs
Fresh parsley or cilantro added at the end makes the soup taste much fresher than dried herbs alone.
Serve With Toasted Bread
A slice of toasted whole-grain or sourdough bread is perfect for dipping into the flavourful broth.
Recipe Variations
Creamy Lentil Soup
For a creamy texture without adding heavy cream, blend approximately 1–2 cups of the finished soup and stir it back into the pot.
Mediterranean Lentil Soup
Add chopped celery, extra parsley, lemon zest, and a little more olive oil. You can also add a pinch of dried thyme.
Spicy Lentil Potato Soup
Increase the red pepper flakes and add ½ teaspoon of chilli powder. Finish with lemon and fresh cilantro.
Chicken and Lentil Soup
Add 1–2 cups of shredded cooked chicken toward the end of cooking. This makes an already hearty soup even higher in protein.
Extra Vegetable Version
Add zucchini, celery, bell peppers, mushrooms, or green beans along with the carrots and potatoes.
Vegan Version
Use vegetable broth and make sure all optional toppings are plant-based. The basic recipe is naturally easy to prepare as a vegan meal.
Storage
Allow leftover soup to cool slightly before transferring it to airtight containers.
Refrigerate for approximately 3–4 days.
Because lentils and potatoes continue absorbing liquid as they sit, the soup may become considerably thicker in the refrigerator.
When reheating, add a splash of vegetable broth or water and stir well.
Heat gently on the stovetop or in the microwave until piping hot.
Freezing Instructions
This soup can be frozen, although potatoes may become slightly softer after thawing.
Allow the soup to cool completely before transferring it to freezer-safe containers.
Leave a little space at the top because the soup expands as it freezes.
Freeze for up to approximately 3 months for the best quality.
Thaw overnight in the refrigerator and reheat gently. Add extra broth if necessary.
Frequently Asked Questions
Do I need to soak the lentils?
No. Brown and green lentils generally do not require soaking. Simply rinse them well and remove any debris before cooking.
Can I use canned lentils?
Yes. If using canned lentils, drain and rinse them first. Because they are already cooked, add them later in the recipe and reduce the simmering time.
Can I use red lentils?
Yes, but expect a different texture. Red lentils break down quickly and will make the soup thicker and creamier.
Can I use frozen spinach?
Absolutely. Frozen spinach works well. Thaw and drain it if it contains a lot of excess water, then add it during the final few minutes of cooking.
Can I replace potatoes?
Yes. Sweet potatoes, butternut squash, or additional carrots can be used. Keep in mind that each substitute will slightly change the flavour and texture.
Why did my soup become too thick?
Lentils absorb liquid as they cook and continue doing so as the soup cools. Simply add more broth or water until you reach the desired consistency.
Can I make this soup in a slow cooker?
Yes. Add the lentils, vegetables, tomatoes, broth, and seasonings to the slow cooker and cook until the lentils and potatoes are tender. Add spinach near the end so it doesn’t become overcooked.
Can I make it without tomatoes?
Yes. Replace the tomatoes with additional broth and add a little extra lemon juice and herbs. The flavour will be lighter and less tomato-forward.
What can I serve with this soup?
Crusty bread, whole-grain toast, a simple green salad, roasted vegetables, or a small cucumber-tomato salad all pair beautifully with it.
Is this soup suitable for meal prep?
Yes. It is actually an excellent meal-prep recipe because the flavour often becomes even better after sitting overnight. Store individual portions in airtight containers for convenient lunches or dinners.
Serving Suggestions
For a simple, nourishing meal, serve a generous bowl of the soup with toasted whole-grain bread and a fresh lemon wedge.
For a lighter meal, serve it alongside a cucumber, tomato, and herb salad.
For extra richness, drizzle a teaspoon of extra-virgin olive oil over each serving.
You can also add a spoonful of plain Greek yoghurt on top for creaminess and extra protein.
Final Thoughts
This Hearty Lentil, Potato & Spinach Soup is the kind of recipe that proves simple ingredients can create an incredibly satisfying meal. Tender lentils provide protein and fibre, potatoes make the soup hearty, carrots add natural sweetness, tomatoes create a rich savoury base, and fresh spinach brings colour and freshness.
The combination of cumin, smoked paprika, oregano, garlic, and lemon gives the broth wonderful depth without requiring complicated ingredients. Everything comes together in one pot, making cleanup easy and preparation straightforward.
