Go Back
Jessica T. Brown

Vegan Lentil and Spinach Stew

A fast, nutritious vegan soup that combines protein-rich red lentils and fresh spinach with warming spices and zesty lemon. Perfect for a healthy, easy weeknight dinner or meal prep, it’s hearty, low-calorie, and full of flavor
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4
Course: Dinner, Soup
Cuisine: American, Vegan
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup 160g finely chopped red onion
  • 2 teaspoons garlic powder
  • 2 teaspoons smoked paprika
  • 2 teaspoons chili powder
  • 1 teaspoon fine sea salt
  • 6 cups low-sodium vegetable broth preferably organic
  • 2 cups 360g red lentils, thoroughly rinsed
  • 4 large handfuls about 150g fresh spinach leaves
  • 2 to 3 tablespoons fresh lemon juice

Equipment

  • 1 large heavy-bottomed pot
  • Measuring cups and spoons (at least 1 cup and 1 tsp sizes)
  • Fine mesh sieve or strainer
  • ladle
  • Digital kitchen scale

Method
 

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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