Lentil Spinach and Potato Soup
A wholesome, protein-rich vegan soup with lentils, potatoes, and fresh spinach. Bursting with flavor and packed with fiber, this easy one-pot meal is perfect for a healthy lunch or comforting dinner. Quick to prepare, naturally low in saturated fat, and ideal for meal prep.
Equipment
- 1 large pot or Dutch oven
- 1 cutting board
- 1 chef’s knife
- Measuring cups and spoons
- Wooden spoon or spatula
Ingredients
- 1 medium red or yellow onion diced
- 1 rib celery diced
- 1 medium carrot peeled and diced
- 2 cloves garlic minced
- 8 oz about 2 small yellow potatoes, cut into ½-inch cubes
- 2 tbsp olive oil
- ¾ cup green or brown lentils uncooked
- 1 tsp ground coriander
- 1 tsp ground cumin
- ½ tsp ground black pepper
- 1 tsp salt divided
- 1 tbsp tomato paste
- 4 cups vegetable broth
- 4 cups fresh spinach leaves
- 1 –2 tbsp fresh lemon juice to taste
Instructions
- Prepare the Vegetables: Start by washing all your fresh vegetables thoroughly. Peel the carrot and cut it into small, even dice, about ¼ to ½ inch in size for uniform cooking. Dice the celery into similarly sized pieces. Peel and dice the onion finely. Mince the garlic cloves carefully, ensuring you remove any hard stems. Cut the potatoes into small ½-inch cubes so they cook evenly. Having everything prepped and ready will make the cooking process smooth and stress-free.
- Heat the Olive Oil: Place a large pot or Dutch oven over medium heat. Add 2 tablespoons of high-quality olive oil. Allow the oil to warm for about 30 seconds until it shimmers slightly—this indicates it’s ready to sauté. Properly heated oil prevents sticking and ensures your vegetables release their flavors fully.
- Sauté the Onion: Add the diced onion to the warm oil. Stir occasionally with a wooden spoon or spatula to coat the pieces in oil. Cook for approximately 3 minutes until the onion becomes soft and translucent, releasing its natural sweetness. Take care not to brown the onion; you want a gentle, aromatic base for the soup.
- Add Carrot, Celery, and Garlic: Stir in the diced carrot, celery, and minced garlic. Cook together for 5 minutes, stirring regularly, until the celery begins to soften and the garlic becomes fragrant. This step builds the aromatic foundation for your soup, allowing the vegetables to release their natural flavors and complement the spices later on.
- Incorporate the Spices and Tomato Paste: Sprinkle in 1 teaspoon of ground coriander, 1 teaspoon of ground cumin, and ½ teaspoon of black pepper. Add ½ teaspoon of salt at this stage. Stir thoroughly to coat the vegetables evenly with the spices. Next, add 1 tablespoon of tomato paste and mix it in, cooking for about 1 minute. This “blooming” process intensifies the flavors of the spices and deepens the richness of the soup base.
- Add the Lentils: Pour the ¾ cup of uncooked green or brown lentils into the pot. Stir for 1 minute so the lentils are evenly coated with the vegetable and spice mixture. Toasting the lentils briefly enhances their nutty flavor and helps them hold their shape during cooking.
- Add Potatoes and Broth: Gently add the diced potatoes to the pot. Pour in 4 cups of vegetable broth, scraping the bottom of the pot to lift any stuck-on bits—these add extra depth of flavor. Stir everything together so the potatoes, lentils, and vegetables are evenly distributed in the liquid.
- Simmer the Soup: Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot with a lid, leaving a small gap for steam to escape. Let the soup simmer for 30 to 40 minutes, stirring occasionally. Check the consistency of the potatoes and lentils periodically. The potatoes should be tender but not falling apart, and the lentils should be fully cooked but maintain their shape.
- Wilt the Spinach: Once the lentils and potatoes are cooked, remove the pot from heat. Gradually stir in 4 cups of fresh spinach leaves, allowing the residual heat to gently wilt them. Spinach cooks quickly, so this step should only take 1–2 minutes. This preserves its vibrant color and nutrients.
- Add Lemon Juice and Adjust Seasoning: Squeeze 1–2 tablespoons of fresh lemon juice into the soup, tasting as you go to reach your preferred level of brightness. Adjust salt as needed based on the saltiness of your vegetable broth. Stir gently to combine, making sure all flavors are well distributed.
- Serve and Enjoy: Ladle the soup into bowls while hot. Serve immediately for the best flavor and texture. The soup can also be stored in the refrigerator for up to 3 days; note that the spinach may darken over time, but the soup remains perfectly edible. This hearty, protein- and fiber-rich meal is ideal for a nourishing lunch, cozy dinner, or meal-prep solution for the week.
Notes
- Use consistent, small dice for all vegetables to ensure even cooking.
- Lentils can be swapped for red lentils for a softer, creamier texture, but adjust cooking time as they cook faster.
- Fresh spinach is ideal, but baby kale or Swiss chard can be used for a different texture and flavor.
- Adjust salt according to your vegetable broth’s sodium content; homemade broths may need more seasoning.
- Lemon juice brightens the soup and balances the earthiness of lentils—add gradually and taste as you go.
- This soup is naturally vegan and low in saturated fat, making it heart-healthy and suitable for plant-based diets.
