Yield: 6 servings

Prep Time: 20 minutes

Cook Time: 45–50 minutes

Total Time: About 1 hour 10 minutes

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Ingredients

Main Ingredients

• 1 cup (200 g) dried brown or green lentils, rinsed
• 2 tablespoons extra-virgin olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 2 medium potatoes, peeled and cubed
• 1 red bell pepper, diced (optional)
• 1 can (14 oz/400 g) diced tomatoes, with juices
• 5 cups (1.2 L) vegetable broth or chicken broth
• 1 cup water (more if needed)
• 2 cups baby spinach or chopped kale
• 2 tablespoons chopped fresh parsley

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Herbs & Seasonings

• 1 teaspoon salt (adjust to taste)
• ½ teaspoon black pepper
• 1 teaspoon paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• ½ teaspoon thyme
• 1 bay leaf
• ¼ teaspoon crushed red pepper flakes (optional)

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Optional Additions

• Juice of ½ lemon
• Grated Parmesan cheese
• Fresh basil
• Chopped cilantro
• Cooked sausage or shredded chicken for a heartier soup

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Instructions

Step 1: Sauté the vegetables

Heat olive oil in a large soup pot over medium heat.

Add:

• Onion
• Carrots
• Celery

Cook for 5–7 minutes, stirring occasionally.

Add garlic and cook for 1 minute until fragrant.

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Step 2: Add seasonings

Stir in:

• Paprika
• Cumin
• Oregano
• Thyme
• Black pepper

Cook for 30 seconds to bloom the spices.

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Step 3: Add the soup ingredients

Add:

• Lentils
• Potatoes
• Tomatoes
• Bay leaf
• Broth
• Water

Bring to a boil.

Reduce to a gentle simmer.

Cover and cook for 30–35 minutes, or until the lentils are tender.

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Step 4: Add spinach

Stir in spinach and cook for 3–5 minutes, until wilted.

Remove the bay leaf.

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Step 5: Finish

Stir in:

• Fresh parsley
• Lemon juice (optional)

Taste and adjust salt and pepper.

Serve hot with toasted crusty bread.

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Nutrition (Approximate per serving)

• Calories: 290
• Protein: 13 g
• Carbohydrates: 45 g
• Fiber: 15 g
• Fat: 7 g
• Iron: About 25% of daily needs
• Folate: About 50% of daily needs

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Health Benefits of the Ingredients

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Variations

Mediterranean Version

Add:

• Zucchini
• Fresh basil
• Chickpeas
• A squeeze of lemon

Italian Version

Add:

• Small pasta (such as ditalini)
• Parmesan cheese
• Extra oregano and basil

High-Protein Version

Add:

• Chicken breast
• Turkey
• White beans
• Extra lentils

Vegan Version

Use vegetable broth and skip the Parmesan.

Slow Cooker

Cook on:

• Low: 7–8 hours
• High: 4–5 hours

Add spinach during the last 15 minutes.

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Storage

• Refrigerator: Up to 4 days
• Freezer: Up to 3 months

Reheat gently on the stovetop or in the microwave. Add a splash of water or broth if the soup has thickened.

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Frequently Asked Questions (Q&A)

Q: Do I need to soak the lentils?
A: No. Brown and green lentils usually do not require soaking. Simply rinse them before cooking.

Q: Which lentils work best?
A: Brown or green lentils hold their shape well. Red lentils cook faster but break down, creating a creamier soup.

Q: Can I make it without potatoes?
A: Yes. Substitute sweet potatoes, cauliflower, or extra carrots if you prefer.

Q: Can I use fresh tomatoes instead of canned?
A: Yes. Use about 2 cups of chopped ripe tomatoes and simmer a little longer to develop their flavor.

Q: How can I make the soup thicker?
A: Blend 1–2 cups of the soup and stir it back into the pot, or mash some of the cooked potatoes.

Q: Is this soup gluten-free?
A: Yes, as long as the broth is certified gluten-free and no pasta is added.

Q: Can I add meat?
A: Yes. Cooked chicken, turkey, lean beef, or sausage can be added during the last 10–15 minutes of cooking.

Q: What should I serve with it?
A: Crusty bread, garlic toast, a green salad, or a sprinkle of Parmesan cheese pair well with this soup.