Hearty Lentil and Vegetable Soup with Warm Spices

Quick Recipe Version (TL;DR)

• Yield: 6 servings (about 8–9 cups)
• Prep Time: 15 minutes
• Cook Time: 40 minutes
• Total Time: 55 minutes

Quick Ingredients

• 2 tbsp olive oil
• 1 large onion, diced
• 3 medium carrots, diced
• 2 ribs celery, diced (optional)
• 4 garlic cloves, minced
• 1 tbsp tomato paste
• 2 tsp ground cumin
• 1.5 tsp smoked paprika
• 1 tsp dried thyme (optional)
• 1 bay leaf
• 1 (14.5 oz/411 g) can diced tomatoes
• 1.5 cups (300 g) green or brown lentils, rinsed
• 6 cups (1.4 L) low-sodium vegetable broth
• 1 to 1.5 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 4 packed cups (5 oz/140 g) baby spinach
• 1 lemon, cut into wedges or 2–3 tbsp juice
• Plain Greek yogurt, for serving (optional)

Do This

• 1. Warm 2 tbsp olive oil in a large pot over medium heat; sauté onion, carrots, and celery 6–8 minutes.
• 2. Stir in garlic and tomato paste 1 minute; add cumin, smoked paprika, and thyme 30 seconds.
• 3. Add tomatoes, lentils, broth, bay leaf, salt, and pepper; bring to a boil.
• 4. Reduce to a gentle simmer; cook partially covered 25–30 minutes until lentils are tender.
• 5. Stir in spinach until wilted, 2–3 minutes; add lemon juice to taste.
• 6. Ladle into bowls; finish with a spoonful of yogurt or more lemon; adjust salt and pepper.

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Why You’ll Love This Recipe

• Deep, cozy flavors from cumin and smoked paprika without being spicy-hot.
• Nutritious and filling: protein-rich lentils, loads of vegetables, and leafy greens.
• Flexible finishing: bright lemon for a vegan option or a creamy yogurt swirl.
• Budget-friendly pantry meal that reheats and freezes beautifully.

Grocery List

• Produce: 1 large onion, 3 carrots, 2 ribs celery (optional), 4 garlic cloves, 1 lemon, 5 oz baby spinach, fresh parsley or cilantro (optional)
• Dairy: Plain Greek yogurt (optional for serving)
• Pantry: Olive oil, tomato paste, 1 can diced tomatoes (14.5 oz), green or brown lentils (1.5 cups dry), low-sodium vegetable broth (6 cups), ground cumin, smoked paprika, dried thyme (optional), bay leaf, kosher salt, black pepper, red pepper flakes (optional)

Full Ingredients

Base & Vegetables

• 2 tbsp olive oil
• 1 large yellow onion, diced (about 2 cups)
• 3 medium carrots, diced (about 1.5 cups)
• 2 ribs celery, diced (about 1 cup; optional but recommended)
• 4 garlic cloves, minced
• 1 tbsp tomato paste
• 1 (14.5 oz/411 g) can diced tomatoes with juices
• 1.5 cups (300 g) green or brown lentils, picked over and rinsed
• 6 cups (1.4 L) low-sodium vegetable broth, plus hot water as needed to thin
• 1 bay leaf

Spices & Seasoning

• 2 tsp ground cumin
• 1.5 tsp smoked paprika (sweet or bittersweet)
• 1 tsp dried thyme (optional)
• 1/4 tsp red pepper flakes (optional, for mild heat)
• 1 to 1.5 tsp kosher salt, plus more to taste
• 1/2 tsp freshly ground black pepper

Greens & Finishers

• 4 packed cups (5 oz/140 g) baby spinach (or chopped mature spinach)
• 2–3 tbsp fresh lemon juice, plus wedges for serving
• Plain Greek yogurt for topping (about 1/2 cup total; optional)
• Chopped fresh parsley or cilantro, for garnish (optional)
• Extra-virgin olive oil, for drizzling (optional)

Step-by-Step Instructions

Step 1: Prep and rinse

Pick over the lentils to remove any debris. Rinse under cool running water until the water runs mostly clear; drain. Dice the onion, carrots, and celery, and mince the garlic. Open the tomatoes and measure your spices so they are ready to go.

Step 2: Sauté the aromatics

In a large heavy pot or Dutch oven, warm 2 tbsp olive oil over medium heat. Add the onion, carrots, and celery with a pinch of salt. Cook, stirring occasionally, until the onion is translucent and the vegetables begin to soften, 6–8 minutes. Add the minced garlic and cook 1 minute until fragrant. Stir in the tomato paste and cook 60–90 seconds, scraping the bottom of the pot to lightly caramelize it.

Step 3: Bloom the spices

Sprinkle in the cumin, smoked paprika, dried thyme, and red pepper flakes (if using). Stir constantly for 30–45 seconds to bloom the spices and release their aroma without burning.

Step 4: Add tomatoes, lentils, and broth

Pour in the diced tomatoes with their juices, the rinsed lentils, and 6 cups vegetable broth. Add the bay leaf, 1 tsp kosher salt (to start), and 1/2 tsp black pepper. Stir well, then increase heat to medium-high and bring to a boil. Once boiling, reduce to a gentle simmer (small, steady bubbles), cover partially, and cook for 25–30 minutes, stirring every 5–7 minutes to prevent sticking. If the soup gets too thick before the lentils are tender, add hot water 1/2 cup at a time.

Step 5: Check doneness and adjust

Taste a few lentils; they should be tender but not mushy. If still firm, continue simmering 3–5 minutes more. Remove the bay leaf. Adjust seasoning with more salt and pepper as needed.

Step 6: Wilt the spinach and brighten

Stir in the spinach and cook just until wilted, 2–3 minutes. Add 2–3 tbsp fresh lemon juice to brighten the flavors. If you plan to add yogurt directly to the pot, first remove the pot from heat and let the soup cool for 2–3 minutes to prevent curdling; otherwise, add yogurt to individual bowls.

Step 7: Serve

Ladle into warm bowls. Finish with a spoonful of plain Greek yogurt or an extra squeeze of lemon (or both). Garnish with chopped parsley or cilantro and a light drizzle of olive oil if you like. Serve with crusty bread.

Pro Tips

• Bloom the spices briefly in oil to deepen their flavor—30 to 45 seconds is plenty.
• For a thicker, creamier body without dairy, blend 1 cup of the soup and stir it back in, or use an immersion blender for 2–3 quick pulses.
• Salt in stages: a little early to season the vegetables, then adjust at the end once the lentils are tender.
• Use low-sodium broth so you control the salt level, especially if finishing with salty toppings.
• If adding yogurt to the pot, temper it by stirring in a ladle of hot soup first, then add back to the pot off heat to prevent curdling.

Variations

• Moroccan-leaning: Add 1 tsp ground coriander and a pinch (1/8 tsp) cinnamon; finish with chopped cilantro and lemon.
• Kale swap: Replace spinach with 4 cups chopped lacinato kale; simmer an additional 8–10 minutes after adding greens.
• Pressure cooker: Combine all ingredients except spinach, lemon, and yogurt. Cook on High Pressure 10 minutes; natural release 10 minutes. Stir in spinach to wilt, then finish with lemon/yogurt.

Storage & Make-Ahead

Refrigerate cooled soup in airtight containers up to 4 days. It thickens as it sits—thin with a splash of broth or water when reheating on the stovetop over medium heat or in the microwave. Freeze up to 3 months; thaw overnight in the fridge. Add lemon and yogurt after reheating for the freshest flavor and best texture.

Nutrition (per serving)

Approximate for 1 of 6 servings (without yogurt): 270–300 calories; 5–7 g fat; 44–48 g carbohydrates; 14–16 g protein; 12–14 g fiber; sodium varies by broth and added salt. With a 2 tbsp yogurt topping, add about 25–35 calories and 2–3 g protein.