This Vegan Red Lentil Spinach Soup stands out as a quick, nutritious, and deeply satisfying meal perfect for busy weekdays or simple meal prep.
Its combination of red lentils and fresh spinach offers a powerhouse of plant-based protein and fiber, supporting digestion and sustained energy levels without any animal products.
The recipe is naturally low in fat and free from gluten and dairy, making it ideal for a wide range of dietary needs.
Smoked paprika and chili powder add warming depth and a subtle smoky heat, elevating the humble lentil soup to a delicious comfort food.
The addition of lemon juice brightens the flavors, balancing the earthiness of the lentils with a fresh zing.
At just around 174 calories per serving and packed with 13.5 grams of protein, this soup proves that wholesome eating can be simple, fast, and affordable.
Must-Have Tools for Perfect Results
Large Heavy-Bottomed Pot
Ideal for even heat distribution, this pot prevents burning while sautéing onions and gently simmers lentils to perfection. Its versatility makes it perfect for soups, stews, and one-pot meals.
Measuring Cups and Spoons
Precise measurement of spices and liquids ensures consistent flavor balance, critical for the smokiness and spice levels in this soup. Essential for any recipe that relies on accurate seasoning.
Fine Mesh Sieve or Strainer
Used for thoroughly rinsing lentils, this tool removes debris and excess starch, ensuring a clean taste and proper texture. A kitchen staple for grains and legumes.
Ladle
Perfect for stirring during cooking and serving the soup with ease. Its deep bowl helps portion servings without mess, indispensable for liquid-based dishes.
Digital Kitchen Scale
Provides accuracy in measuring fresh ingredients like spinach and lentils, contributing to reliable nutrition info and recipe success. A must-have for health-conscious cooks.
Vegan Lentil and Spinach Stew
Ingredients
Equipment
Method
- Sauté the Onions: Pour a few tablespoons of water into a large pot and heat over medium flame. Once the water starts to shimmer, add the finely chopped red onion. Stir frequently and cook for 5 to 8 minutes until the onions soften and become translucent, releasing their natural sweetness without browning.
- Add the Aromatic Spices: Sprinkle in the garlic powder, smoked paprika, and chili powder. Stir constantly for about 30 seconds until the spices become fragrant and evenly coat the onions, creating a flavorful base for the soup.
- Combine Broth and Lentils: Pour in the vegetable broth, followed by the rinsed red lentils. Increase the heat and bring the mixture to a rolling boil. Once boiling, reduce the heat to a gentle simmer and cover the pot with a lid, slightly ajar to allow steam to escape.
- Simmer Until Lentils are Tender: Let the soup cook for approximately 10 minutes. Check occasionally to ensure lentils are tender but maintain their shape and a bit of firmness — avoid overcooking to prevent mushiness.
- Add Spinach and Lemon: Stir in the fresh spinach leaves, allowing them to wilt naturally into the hot soup. Pour in 2 tablespoons of fresh lemon juice, then taste the soup. Adjust with additional lemon juice or salt to suit your preference, adding brightness and balance.
- Serve Warm: Ladle the soup into bowls and enjoy immediately for a nourishing, comforting meal.
Notes
- Water instead of Oil: Using water to sauté the onions keeps the recipe oil-free and lighter without sacrificing flavor.
- Lentil Texture: For best texture, avoid overcooking lentils; they should be tender yet retain a slight bite.
- Adjust Spice Level: Feel free to reduce or increase the chili powder according to your heat preference.
- Storage: This soup stores well in an airtight container in the refrigerator for up to 4 days and also freezes beautifully for up to 3 months.
- Lemon Juice: Adding lemon juice at the end brightens the soup, but you can add more or less based on your taste
Chef’s Secrets for Flavorful Soup
To elevate this Vegan Red Lentil Spinach Soup, start by thoroughly rinsing the lentils to remove any dust or impurities, which ensures a cleaner taste and better texture.
When sautéing onions, use water or vegetable broth instead of oil to keep it light, but be patient and cook them slowly to develop natural sweetness—this step adds a depth of flavor often missed in quicker preparations.
The smoked paprika is key for that subtle smoky undertone, so don’t skip it.
Also, adding the lemon juice at the very end brightens the soup and balances the earthiness of lentils and spices, making the flavors pop.
For an even richer experience, try stirring in a spoonful of tahini or a splash of coconut milk just before serving to add creaminess without dairy.
Serving Suggestions to Impress Guests
This soup shines as a standalone meal due to its hearty protein and fiber content, but it also pairs wonderfully with a variety of sides.
Serve it with warm, crusty whole-grain bread or toasted pita for dipping and extra texture. A fresh green salad with a tangy vinaigrette complements the smoky spices beautifully.
For added protein and crunch, sprinkle some toasted pumpkin seeds or nutritional yeast on top.
If you’re aiming for a complete meal, a side of roasted vegetables or a simple quinoa salad brings additional nutrients and balances the meal with more colors and flavors.
Garnishing with fresh herbs like parsley or cilantro adds freshness and visual appeal.
Storage Tips for Freshness Retention
Store leftover soup in an airtight container once fully cooled to prevent condensation and preserve freshness.
It will keep well in the refrigerator for up to 4 days, making it ideal for quick lunches or dinners during the week.
For longer storage, freeze the soup in portions using freezer-safe containers or heavy-duty zip bags.
Label each with the date to track freshness. When reheating, thaw overnight in the fridge or use a gentle microwave setting to avoid overcooking the lentils. Stir occasionally to ensure even heating.
Avoid freezing with fresh spinach if possible; alternatively, add fresh spinach at the time of reheating to retain its vibrant color and nutrients.
Frequently Asked Questions Answered Clearly
1. Can I substitute other greens for spinach?
Absolutely! Kale, Swiss chard, or collard greens work well but may require a slightly longer cooking time to soften. Add them early or cook separately to achieve the right texture.
2. Is rinsing lentils really necessary?
Yes, rinsing removes any dust, dirt, or tiny stones and reduces excess starch, which helps prevent the soup from becoming too thick or gummy.
3. How spicy is this soup?
This recipe has a mild smoky heat due to chili powder, but you can adjust the amount to suit your taste—reduce for less heat or add extra chili flakes for a kick.
4. Can I make this soup in a slow cooker?
Definitely! Combine all ingredients except spinach and lemon juice in the slow cooker. Cook on low for 4-6 hours or until lentils are tender. Add spinach and lemon juice in the last 15 minutes.
5. Is this soup suitable for meal prepping?
Yes, it’s perfect for meal prep. It stores well in the fridge and freezer, making it easy to enjoy throughout the week without sacrificing flavor or texture.
This recipe has been adapted and simplified from the original version by thevegan8. We’ve refined the steps for a smoother cooking experience and added helpful notes, nutrition insights, and essential kitchen tools to make it even easier for home cooks.
Jessica T. Brown is the founder of KitchenHush.com, a platform born out of her deep love for cooking and the quiet joy found in the kitchen. From a young age, Jessica discovered that the kitchen wasn’t just a place to prepare meals—it was a space for connection, creativity, and comfort. Inspired by those early memories, she created Kitchen Hush to share that experience with home cooks everywhere.