Lentil and Spinach Soup (gluten-free, soy-free, nut-free)
A cozy, creamy bowl of lentil and spinach soup is a comforting and easy meal that has an amazing flavor! It’s a one-pot meal that’s ready in just over half an hour. Gluten-free soy-free nut-free
This is a warming and delicious soup with easy, everyday ingredients. It comes together in one pan really quickly, and it has just a few ingredients. It uses paprika, balsamic, and black pepper to get some flavor, along with aromatics, like garlic, onion, and ginger. So, even if you don’t have an extensive pantry of spices, you can make this delicious soup!
This Lentil spinach soup is super versatile. You can adjust the texture to your preference, making it creamier or leaving it with more lentil texture. Whether you prefer a blended creamy soup or a more textured version, it will be delicious either way!
You can also use different lentils in this soup, as well. If you don’t have split red lentils, you can use whole lentils. The cooking time will change — you’ll need at least 20 minutes more to cook those lentils — but it will still turn out amazing.
This soup is a delicious meal topped with cilantro or herbs, green onion, and a little sambal oelek or hot sauce if you want more heat. I also love topping it with my crispy lentils or smoky tofu crumbles for even more flavor, texture, and extra protein!
Add the paprika, balsamic vinegar, black pepper, tomatoes, lentils, and water or stock. Mix well, cover, and cook for about 15 minutes, until the lentils are cooked through. If you’re using red lentils, they will break down and thicken the soup. If you want a creamier soup, use an immersion blender to blend the soup until smooth.
Add the spinach and cook for another 5 minutes. Taste and adjust salt and flavor. Add a splash of lemon juice and mix in. Serve hot, topped with a dollop of non-dairy yogurt or cream if you like.
Here are some substitutions you can make:
- Instead of oil, you can use a few tablespoons of vegetable stock for an oil-free version.
- Feel free to use either red or white onion for the aromatics.
- If you don't have fresh ginger, you can use ground ginger instead.
- You can add more carrots and celery, or swap them out for other vegetables you prefer.
- If you don't have paprika, you can use another spice of your choice for flavor.
- If you don't have balsamic vinegar, you can use apple cider vinegar or lemon juice for a tangy touch.
- If you prefer, you can use a different type of lentil instead of red lentils, but adjust the cooking time accordingly.
- You can use vegetable stock instead of water for a richer flavor.
- If you don't have non-dairy yogurt, you can leave it out or use coconut cream for added creaminess.
💡 Tips
- For those with dietary restrictions, opt for soy-free and/or nut-free ingredients as needed.
- Remember to thoroughly wash the lentils before using them to remove any grit or debris.
- You can adjust the thickness of the soup by adding more water or stock for a thinner consistency or cooking longer for a thicker texture. You can also choose to mash or puree the soup for a smoother finish.
How to Make Lentil Spinach Soup
Begin by heating a saucepan or deep skillet over medium heat and adding oil. Once the oil is hot, sauté the onion with a pinch of salt until translucent. Add ginger and garlic, cooking for about a minute.
Incorporate carrots, celery, and any additional vegetables along with another pinch of salt. Cover and cook for a few minutes to soften the vegetables.
Add paprika, balsamic vinegar, black pepper, tomatoes, water, lentils, and salt. Cook until the lentils are tender, adjusting the consistency as needed by adding more water or stock. You can choose to puree or mash some of the soup for a creamier texture.
Stir in spinach, lemon juice, and non-dairy yogurt if desired. Cook for a few more minutes to wilt the spinach. Adjust seasoning and serve topped with pepper flakes, herbs, and optional toppings like crispy lentils or tofu crumbles.
What to Serve with Lentil Spinach Soup
Enhance the soup with toppings like crispy lentils or smoky tofu crumbles for added protein and texture. Enjoy with crusty bread for dipping.
Frequently Asked Questions
Is this recipe allergy friendly?
This soup is gluten-free, nut-free (if using nut-free yogurt), and soy-free (if using soy-free yogurt).
Is this soup freezer friendly?
Yes, you can refrigerate this soup for up to 4 days and freeze it for months. Reheat in a saucepan or microwave, adjusting the consistency with more stock if needed.
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