Simple Lentil Soup Recipe

This hearty and nutritious lentil soup is perfect for a wholesome meal. It’s made with lentils, tomatoes, spinach, and flavorful spices like turmeric and cumin.


  • 1 cup dried lentils, rinsed and drained
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground black pepper
  • 1 can (14.5 oz) diced tomatoes (or 2 fresh tomatoes, diced)
  • 6 cups vegetable broth or water
  • 2 cups fresh spinach leaves, chopped
  • Salt to taste
  • Fresh lemon juice (optional, for serving)
  • Fresh cilantro or parsley (optional, for garnish)


1. Sauté the Aromatics:

  1. Heat the Oil: In a large pot, heat the olive oil over medium heat.
  2. Sauté Onion and Garlic: Add the chopped onion and cook until it becomes translucent, about 5 minutes. Add the minced garlic and sauté for another minute.

2. Add the Spices:

  1. Spice Mix: Stir in the ground cumin, turmeric, coriander, and black pepper. Cook for about 1 minute until the spices are fragrant.

3. Add the Lentils and Tomatoes:

  1. Combine Ingredients: Add the rinsed lentils and diced tomatoes to the pot. Stir well to combine with the onions and spices.

4. Add the Broth and Simmer:

  1. Pour Broth: Pour in the vegetable broth or water.
  2. Bring to a Boil: Increase the heat to high and bring the mixture to a boil.
  3. Simmer: Reduce the heat to low, cover, and let the soup simmer for about 25-30 minutes, or until the lentils are tender.

5. Add the Spinach:

  1. Incorporate Spinach: Stir in the chopped spinach and cook for an additional 5 minutes until the spinach is wilted and tender.

6. Season and Serve:

  1. Adjust Seasoning: Taste the soup and add salt as needed.
  2. Optional Garnish: If desired, add a squeeze of fresh lemon juice to brighten the flavors. Garnish with fresh cilantro or parsley.
  3. Serve: Ladle the soup into bowls and serve hot.


  • Variations: Add other vegetables like carrots, celery, or potatoes for added texture and flavor.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave before serving.
  • Freezing: This soup freezes well. Let it cool completely before transferring to freezer-safe containers. Freeze for up to 3 months.

Benefits of This Recipe:

  • High in Protein and Fiber: Lentils provide a substantial amount of plant-based protein and dietary fiber, aiding in digestion and keeping you full.
  • Rich in Vitamins and Minerals: Spinach and tomatoes are rich in vitamins A, C, and K, as well as folate and iron.
  • Anti-Inflammatory Spices: Turmeric and cumin have anti-inflammatory properties and contribute to overall health.
  • Low in Fat: This soup is low in fat and calories, making it a great option for a healthy meal.

Nutritive Value (Approximate per Serving):

  • Calories: 180 kcal
  • Protein: 10g
  • Fat: 4g
    • Saturated Fat: 0.5g
  • Carbohydrates: 28g
    • Dietary Fiber: 12g
    • Sugars: 4g
  • Vitamins and Minerals:
    • Vitamin A: 50% of the Daily Value (DV)
    • Vitamin C: 20% of the DV
    • Vitamin K: 150% of the DV
    • Folate: 45% of the DV
    • Iron: 20% of the DV
    • Calcium: 6% of the DV

Enjoy this simple and delicious lentil soup as part of a balanced diet!

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