Vegan Spinach And Lentil Soup

Vegan Spinach And Lentil Soup

Vegan Spinach and Lentil Soup is a hearty and nutritious dish that is perfect for those chilly days when you need something warm and comforting. Lentils are a great source of plant-based protein and fiber, while spinach adds a burst of vibrant green color and essential vitamins and minerals. This soup is not only delicious but also incredibly easy to make, making it a perfect option for a quick and healthy meal.

Firstly, let’s talk about the star of the dish – the lentils. Lentils are a type of legume that come in various colors, including green, brown, and red. They are a staple in many vegan and vegetarian diets because they are high in protein and fiber, making them a great alternative to meat. In this recipe, we’re using green or brown lentils, which hold their shape well when cooked and add a hearty texture to the soup.

Next, let’s talk about the spinach. Spinach is a leafy green vegetable that is packed with essential nutrients, including iron, calcium, and vitamins A and C. It’s also low in calories, making it a great addition to a healthy diet. In this recipe, we’re using fresh spinach, which adds a vibrant green color and a mild, slightly sweet flavor to the soup.

Now, let’s move on to the other ingredients. This soup is made with simple and wholesome ingredients that you likely already have in your pantry. We’re using onions, carrots, celery, garlic, vegetable broth, canned diced tomatoes, and a few basic spices such as cumin, paprika, and bay leaves. These ingredients come together to create a flavorful and satisfying soup that’s perfect for lunch or dinner.

As for the cooking process, this soup is incredibly easy to make. You’ll start by sautéing the onions, carrots, celery, and garlic in a large pot until they’re soft and fragrant. Then, you’ll add the lentils, vegetable broth, diced tomatoes, and spices. Let the soup simmer for about 30 minutes until the lentils are tender and the flavors have melded together. Finally, you’ll add the spinach and let it wilt in the soup for a few minutes before serving.

In conclusion, Vegan Spinach and Lentil Soup is a delicious and nutritious dish that’s perfect for a quick and easy meal. It’s packed with plant-based protein, fiber, and essential vitamins and minerals, making it a great option for anyone looking to incorporate more plant-based meals into their diet. Plus, it’s incredibly easy to make and can be customized with your favorite spices and vegetables. Give this soup a try – it’s sure to become a new favorite in your kitchen!

Gut Health:
Plant-based diets are often associated with improved gut health due to the high fiber content from fruits, vegetables, and whole grains. A healthy gut microbiome is linked to better digestion and overall well-being.

Anti-Inflammatory Properties:
Many plant-based foods have anti-inflammatory properties, which can help in reducing inflammation in the body. Chronic inflammation is associated with various health issues, and a vegan diet may contribute to its prevention.

Sports Performance:
Contrary to the misconception that vegan diets lack protein, many successful athletes follow plant-based diets to enhance their performance. Plant-based proteins can support muscle building and recovery.

Reduced Risk of Foodborne Illnesses:
Plant-based diets eliminate the risk of foodborne illnesses associated with the consumption of undercooked or contaminated animal products.

Economic Impact:
A vegan diet can be more economical as plant-based protein sources tend to be cost-effective compared to some animal products. It may be a budget-friendly option for individuals or families.

Mindful Eating:
Adopting a vegan lifestyle often promotes mindful eating. Being more conscious of food choices and sources can lead to a healthier relationship with food and a greater appreciation for the environmental impact of dietary decisions.

Preservation of Biodiversity:
The expansion of animal agriculture often leads to habitat destruction and loss of biodiversity. Choosing a vegan diet supports the preservation of ecosystems and the protection of various species.

Culinary Diversity:
Veganism introduces individuals to a diverse range of cuisines and ingredients from around the world. Exploring plant-based cooking can be a culinary adventure, embracing flavors and techniques from different cultures.

Reduced Antibiotic Resistance:
The use of antibiotics in animal farming contributes to the rise of antibiotic-resistant bacteria. Opting for a vegan diet can be a way to reduce the demand for such practices and promote responsible antibiotic use.

Cruelty-Free Beauty and Personal Care:
Veganism extends to beauty and personal care products. Choosing cruelty-free, vegan alternatives ensures that your lifestyle aligns with ethical choices beyond just dietary preferences.

Vegan Spinach And Lentil Soup


  • Lentils 1 1/2 cup
  • Water/ vegetable stock 8 cups
  • Spinach 3 cups
  • Paprika 1 tsp.
  • Curry powder 1 tbsp.
  • Turmeric 1/2 tsp.
  • Carrot 1 large
  • Tomato 1 large
  • Garlic 1 tbsp.
  • Onion 1 small
  • Vegetable oil 1 tbsp.


  1. Turn the flame onto the medium.
  2. Then, heat the oil and then add chopped onions along with garlic.
  3. Give them a quick stir for 2 minutes.
  4. Now, mix in the carrots and the tomatoes and then cook till it is soft.
  5. Similarly, add the mentioned spices to it and then give them a good blend. It will also help to enjoy a flavorful dish.
  6. Now, add the lentils to it and then mix it well. (lentils should be washed and then soaked in the freshwater).
  7. Add the vegetable stock to it and then add the salt in it.
  8. Simmer it for half hour and then reduce the flame to the low.
  9. When the lentils become soft, add up the spinach, and then again simmer.
  10. Moreover, add fresh lemon juice to it and add some pepper and extra spices, to your taste.
  11. Afterward, garnish with fresh coriander. Enjoy it!
Nutritional facts:

Serving: 200g

Calories: 320

Protein: 18g

Saturated Fat: 2g

Carbohydrates: 52g

Fat: 4g

Sugar: 7g

Fiber: 22g