This One-Pot Vegan Lentil Soup with Spinach and Tomatoes is a comforting and nourishing meal perfect for easy meal prep. Packed with protein-rich lentils, tender spinach, and juicy tomatoes, this soup is hearty, healthy, and bursting with flavor.
Whether you’re looking for a quick weeknight dinner or a meal-prep recipe to get you through the week, this soup is a satisfying and budget-friendly option. Plus, it’s made in just one pot, so cleanup is a breeze!
Why You’ll Love This Recipe
- One-Pot Wonder: Minimal dishes and maximum flavor.
- Nutrient-Packed: Loaded with plant-based protein, fiber, and essential vitamins.
- Perfect for Meal Prep: Tastes even better the next day and stores beautifully.
- Customizable: Add your favorite veggies or spices to make it your own.
Ingredients
For the Soup:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground turmeric
- 1 cup dried green or brown lentils, rinsed
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes, with juices
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper, to taste
- 2 cups fresh spinach, roughly chopped
- 1 tablespoon lemon juice (optional, for brightness)
Ingredient Breakdown
Lentils
Lentils provide plant-based protein and fiber, making this soup filling and nutritious.
Spinach
Adds a boost of vitamins A and C and pairs beautifully with the savory flavors of the soup.
Smoked Paprika and Turmeric
These spices add depth and warmth, giving the soup its aromatic, comforting flavor.
Instructions
Step 1: Sauté the Aromatics
- Heat the olive oil in a large pot over medium heat.
- Add the onion, garlic, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened and fragrant.
Step 2: Add the Spices
- Stir in the cumin, smoked paprika, and turmeric. Cook for 1-2 minutes, allowing the spices to bloom.
Step 3: Add the Lentils and Liquids
- Add the lentils, vegetable broth, diced tomatoes, thyme, and bay leaf to the pot. Stir to combine.
Step 4: Simmer the Soup
- Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, or until the lentils are tender.
Step 5: Add the Spinach
- Stir in the chopped spinach and cook for 2-3 minutes, or until wilted.
- Remove the bay leaf and stir in the lemon juice, if using.
Step 6: Serve and Enjoy
- Ladle the soup into bowls and serve warm with crusty bread or a side salad.
Picture Gallery
Tips and Variations
- Make It Creamy: Stir in a splash of coconut milk for added creaminess.
- Add More Veggies: Include diced zucchini, sweet potatoes, or green beans for extra nutrients.
- Boost the Protein: Add a can of chickpeas or white beans to make the soup even heartier.
- Storage: Store in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months.
Nutritional Information (Per Serving – 1 of 4)
- Calories: 220
- Protein: 11g
- Carbohydrates: 30g
- Fat: 5g
- Fiber: 9g
- Iron: 25% of the daily value
- Vitamin A: 90% of the daily value
This soup is a nutrient-packed option that will keep you full and energized.
Conclusion
This One-Pot Vegan Lentil Soup with Spinach and Tomatoes is a cozy and wholesome recipe that’s perfect for meal prep or a simple dinner. With its hearty lentils, vibrant veggies, and warm spices, this soup is both satisfying and easy to make.
Have you tried this recipe? Share your thoughts in the comments below! Don’t forget to post your soup photos on social media and tag us—we’d love to see your delicious creations.
Frequently Asked Questions
1. Can I use red lentils?
Yes, but red lentils cook faster and will create a creamier texture. Adjust the cooking time to 15-20 minutes.
2. How do I reheat this soup?
Reheat on the stovetop over medium heat, stirring occasionally, or microwave individual servings for 2-3 minutes.
3. Can I make this soup oil-free?
Yes, sauté the vegetables in a splash of vegetable broth instead of oil.
4. What pairs well with this soup?
Serve with crusty bread, a side salad, or a dollop of vegan yogurt for added creaminess.
5. Can I double the recipe?
Absolutely! This soup scales up easily and freezes well for future meals.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.