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5 from 1 vote

Hearty Lentil Soup

This hearty lentil soup is filled with flavor and loaded with nutrients. One serving provides 10 grams of fiber, 18 grams of plant-based protein and 40% of the daily value for iron.
Author: Heather Mangieri, RDN


  • 2 cups dried lentils, rinsed
  • 6 cups vegetable broth
  • 5 cups spinach, chopped
  • 1 can (14.5 oz) diced tomatoes
  • 1 large carrot (or ~18 baby carrots), diced
  • 1 onion, diced
  • 2 tbsp olive oil
  • 2 tbsp minced garlic
  • 1/2 tsp ground cumin
  • 1/2 tsp ground thyme
  • 1 tsp paprika
  • 1/4 tsp ground pepper


  • Peel and dice 1 large carrot and 1 medium onion. 
  • Place 2 cups dried lentils in a strainer then rinse under cool water. Sift through them as you are rinsing and remove any discolored lentils. Set aside to drain.
  • Heat 2 tablespoons olive oil in a large pot over medium-high heat. Add the carrots and onion and sauté until they become soft, ~5 minutes. Add the garlic, pepper, cumin, paprika and thyme. Stir to combine then cook ~1 minute to allow the flavors to blend. 
  • Add the broth, diced tomatoes with liquid and the lentils. Stir to combine and bring to a soft boil. Cover then reduce the heat. Allow the soup to simmer, stirring occasionally until the liquid starts to thicken, ~30 minutes. 
  • Stir in the chopped spinach and allow to simmer for another 5 minutes. 
  • Remove from heat. Serve immediately, or transfer to an air-tight container and store in the refrigerator. Lentil soup will remain good for ~5 days. You can also freeze it for a future meal


  • Recipe Makes: 8 cups
  • Serving Size: 1 1/3  cups
  • Servings Per Recipes: 6
  • Nutrition Facts (per 1.33 cup serving): 320 calories, 52 g carbohydrates, 10 g fiber, 18 g protein, 5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 650 mg sodium, 15% DV for potassium, 8% DV for calcium, 7% DV for iron.
  • Meal Planning Servings: 3.5 CHO + 2.5 PRO + 1 FAT