Obviously, there are a lot of lentil soups out there. And I have tried too many to count, but seriously, this Easy Red Lentil Spinach soup is sooo good, has a ton of flavor, and is, by far, my absolute fave! But what I love most about it is that it's super easy, quick, made with mostly pantry ingredients, and Weight Watchers friendly.
This Lentil Soup recipe is very popular during the winter months (aka soup season) and pairs well with this Cloud Bread Recipe. If you're looking for more healthy fall soups, check out this collection of Healthy autumn soups!
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This recipe is adapted from the one my Mom used to make when we were growing up, so it's really healthy comfort food!
Although I'm a self-professed meat girl, eating vegetarian is something that I do quite often. My Air Fryer Falafels are another easy meatless favorite, as is my Fiddlehead Soup!
But for me to give up eating meat at a meal, it's got to be damn good vegetarian! And by good, I mean tasty and HEARTY! That's what I love about this lentil soup- I don't even miss the meat.
🥘Ingredient Notes
- Cumin. Gives this soup a burst of fresh and earthy flavor.
- Lentils. Red lentils are the best lentils for this soup because they are the fastest cooking and soften up, dissolving for a smoother soup. But you have to be very careful not to cook them too long, or they will turn to mush. Different types of lentils cook in different amounts of time. Others, such as green and brown lentils, hold their shape and make a soup with more texture.
- Diced tomatoes (canned). Canned tomatoes are healthy and convenient. *I use low-salt. *Do NOT drain them.
- Chicken bouillon. I prefer to use chicken bouillon instead of vegetable because I really like the flavor. It's not a true vegetarian dish but still a 'meatless' dish.
- Fresh baby spinach. Fresh spinach works best with this recipe! Baby spinach is ideal because it's smaller and a little sweeter, and you don't have to chop it up.
- Minced garlic. Adds flavor and nutrients. You can use fresh or jarred minced garlic for convenience.
- Turmeric. Adds a peppery and earthy essence.
Benefits of Lentils
Meat is really expensive, and lentils are a really economical replacement for meat. I love lentils because they're not only quick and easy to prepare, but they taste great! But I also eat them because they are really healthy! Packed with fiber, they're also a good source of protein, folate, and iron.
📖 Variations & Substitutions
- Broth: You can use vegetable broth to make it truly vegetarian.
- Tomatoes: You can use fresh tomatoes instead of canned.
- Spinach: Although fresh spinach is ideal, you can substitute frozen.
- Add-ins: You could use bay leaves, fresh thyme, or Italian sausage as well
- Spicy: If you love it spicy, then simply add ¼ teaspoon cayenne pepper and ¼ teaspoon crushed red pepper flakes.
🔪How to Make Spinach Red Lentil Soup
PREP: Rinse your lentils in a fine mesh colander.
- Step 1: In a 4-qt sauce pan, heat oil and add carrots and onions and saute 10 mins or until light browned and tender.
- Step 2: Add tomatoes, cumin, turmeric, garlic, broth, and lentils, and cover and cook on high until it starts to boil.
- Step 3: Reduce to low heat and simmer covered for about 10-15 minutes or until lentils are tender.
- Step 4: Stir in spinach and serve. *If you find it too thick and you prefer it a little more 'brothy' (or if it thickens up after it sits in the fridge a couple of days) you can add 2 additional cups of broth; just be sure to add a little more tumeric (¼ tsp) cumin (¾ tsp) and garlic (1 clove) as well.
Expert Recipe Tips
- Don’t Overcook the Lentils. Red lentils cook quickly (about 10–15 minutes). Overcooking can cause them to completely break down and turn to mush. For the perfect texture, simmer just until tender.
- Rinse Lentils Thoroughly. Always rinse red lentils before using to remove debris and reduce foam while cooking. It also helps improve overall flavor and texture.
- Use Baby Spinach for Best Results. Baby spinach is sweeter and more tender than mature spinach, and it doesn't require chopping. Add it at the end to keep its color and nutrients intact.
- Build Flavor with Proper Sautéing. Don’t skip sautéing the carrots and onions. Letting them cook until slightly browned deepens the flavor base of the soup and enhances their natural sweetness.
- Taste Before Serving. Always taste your soup before serving and adjust seasoning. Depending on the salt level in your broth and tomatoes, you may need a pinch of salt or a squeeze of lemon to brighten the flavor.
- Go Vegetarian or Vegan Easily. For a vegetarian or vegan version, simply swap the chicken broth for vegetable broth. It still tastes hearty and delicious!
- Make It Spicy. If you like a little heat, add ¼ teaspoon of cayenne and ¼ teaspoon of crushed red pepper flakes when adding the spices. Adjust to taste.
- Double the Batch and Freeze. This soup freezes beautifully. Double the batch and freeze leftovers in individual portions for a quick and healthy meal anytime.
- Add Protein or Texture Variations. For added protein or variety, consider stirring in cooked Italian sausage, shredded chicken, or even chickpeas. This is a great way to customize the recipe to your dietary needs.
🥗 What to Serve with Red Lentil Spinach Soup
If you're not sure what to serve with lentil soup, crusty bread, Baguette Garlic bread (shown), this Bread Machine Onion and Olive bread, and a side salad are always ideal.
👪Serving Size
This Spinach Red Lentil Soup makes 6 servings. If you want to half, double, or triple the recipe, simply click on the serving number, select the number of servings you'd like, and the quantities will automatically adjust.
🔢WW Points
This Weight Watchers Lentil Soup with Spinach is Weight Watchers friendly @ ONLY 1 WW point per serving!
🌡️Storing
Make ahead: This is a quick and easy lentil and spinach soup that can be made in 30 minutes. You can make it when you get home from work or make it ahead. It will store in an airtight container in the fridge for up to 3 days.
Freezing: This soup freezes well for up to 6 months.
❔Recipe FAQs
Yes, most lentils need to be washed before they're cooked. Measure out the red lentils, then place them into a fine mesh strainer. Rinse until the water runs clear. The main reason why you rinse lentils and beans is to remove debris or shriveled lentils. Also, for hygiene reasons, depending on where and what lentils you bought, they might include little stones, sand, or dust. In general, if you don't rinse your lentils, they will foam more while cooking
Yes! It’s a great make-ahead meal. The flavors even deepen after sitting for a day, making it perfect for meal prep or next-day lunches.
As written, the soup is not strictly vegetarian because it uses chicken broth. However, it can easily be made vegetarian or vegan by using vegetable broth instead.
So, if you're looking for a quick, healthy, economical, and easy dinner, give this Red Lentil Spinach Soup a try! And be sure to try my Lentil and Sausage Stew (with spinach) if you love lentils and spinach.
And if you love lentils, why not try my dessert lentil recipe: No Bake Healthy Chocolate Lentil Dessert Lasagna?!
🥣More Healthy Soups
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📋 Easy Red Lentil Spinach Soup Recipe
Equipment
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
Instructions
- In a 4 qt sauce pan, heat oil and add carrots and onions and saute 10 mins or until light browned and tender.1 tablespoon olive oil, 4 medium carrots, chopped into ¼ inch circles, 1 onion, finely chopped
- Add broth, tomatoes, cumin, turmeric, garlic, lentils, then and cook on high until it starts to boil.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
- Reduce to low heat and simmer covered, for about 10 minutes or until lentils are tender.
- Stir in spinach and serve. NOTE: .*If you find it too thick and you prefer it a little more 'brothy' (or if it thickens up after it sits in the fridge a couple of days) you can add 2 additional cups of broth; just be sure to add a little more tumeric (¼ tsp) cumin (¾ tsp) and garlic (1 clove) as well.5 cups fresh baby spinach
Notes
- Don’t Overcook the Lentils. Red lentils cook quickly (about 10–15 minutes). Overcooking can cause them to completely break down and turn to mush. For the perfect texture, simmer just until tender.
- Rinse Lentils Thoroughly, Always rinse red lentils before using to remove debris and reduce foam while cooking. It also helps improve overall flavor and texture.
- Use Baby Spinach for Best Results. Baby spinach is sweeter and more tender than mature spinach, and it doesn't require chopping. Add it at the end to keep its color and nutrients intact.
- Build Flavor with Proper Sautéing. Don’t skip sautéing the carrots and onions. Letting them cook until slightly browned deepens the flavor base of the soup and enhances their natural sweetness.
- Taste Before Serving. Always taste your soup before serving and adjust seasoning. Depending on the salt level in your broth and tomatoes, you may need a pinch of salt or a squeeze of lemon to brighten the flavor.
- Go Vegetarian or Vegan Easily. For a vegetarian or vegan version, simply swap the chicken broth for vegetable broth. It still tastes hearty and delicious!
- Make It Spicy (If You Want). If you like a little heat, add ¼ teaspoon of cayenne and ¼ teaspoon of crushed red pepper flakes when adding the spices. Adjust to taste.
- Double the Batch and Freeze. This soup freezes beautifully. Double the batch and freeze leftovers in individual portions for a quick and healthy meal anytime.
- Add Protein or Texture Variations. For added protein or variety, consider stirring in cooked Italian sausage, shredded chicken, or even chickpeas. This is a great way to customize the recipe to your dietary needs.
- Make ahead: This is a quick and easy lentil and spinach soup that can be made in 30 minutes. You can make it when you get home from work or make it ahead. It will store in an airtight container in the fridge for up to 3 days. Freezing: This soup freezes well for up to 6 months.
Char
Love this soup. Beautiful flavour, appearance, and texture. Even my carnivore husband gives it 'two thumbs up'. Super nutritious. AND freezes beautifully.
Terri Gilson
Hi Char,
Wow! That's a high compliment coming from a carnivore!
Glad you both loved it!
Karen Anderson
I was looking for a recipe that was similar to the Whole Foods lentil dal soup. This comes really close! I added a little salt and 1 Tbsp of lemon juice. Quick and easy!
Terri Gilson
Hi Karen,
I'm so glad you enjoyed it! I've never tried that Whole Foods lentil soup, but I'm glad it came close 🙂
Terri
Pa
Yes, what a coincidence, I myself was looking for a recipe similar to the Lentil Dal soup with spinach at Whole Foods that I tried today, this will work.
Thanks
Terri Gilson
Well, I'm glad you came upon it -hope you enjoy the soup!:)
Terri
L
I also added some spices, some of us like it hot!
Here is another recipe that I have had luck with https://www.bhg.com/recipe/soups/eggplant-soup/
I am mostly interested in vegetarian soups, however I do use chicken broth (homemade) as a base, so I am not strict about it. I also like a little Parmesan cheese sprinkled on some soups.
L
I want to make this tomorrow but I am confused about the amount of baby spinach, 50 oz??
Seems like too much. Is this an error?
Also, I have a bag of regular spinach, if I chop it up how much? One cup?
Thanks
Terri Gilson
Hi sorry for the confusion- something went wonky with the conversion in my recipe plug-in! It should be 5 cups. I will change it. Hope you enjoy the soup!
L
Still seems like a lot! I'm worried about the 4 carrots too. I will proceed with caution and report back,lol
L
It's good! I had to give the lentils more time to pop and added more water. I was cautious with the veggies and added a small can of chopped mushrooms.
Will make this again.
Terri Gilson
Glad you liked it! Yes, it's a lot of spinach but it shrinks quite a bit. But you don't have to use that much - it's personal preference . thanks!