Vegan Spinach Soup Recipe With Lentils

Name: Vegan Red Lentil Spinach Soup
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4
Cuisine: Turkish
Ingredients: 1 and ½ tablespoons olive oil; 1 medium onion, chopped; 3 cloves garlic, chopped; 1 teaspoon paprika; 1/2 teaspoon cumin; ½ teaspoon ground black pepper; 1 teaspoon dried mint; salt to taste; 1 cup red lentils, rinsed; 5 cups spinach, chopped; 5 cups water; 1 tablespoon lemon juice; 1 tablespoon coconut yogurt; 2 tablespoons chopped parsley; A pinch of black pepper, freshly crushed; A pinch of red pepper flakes

Jump to Recipe·Print Recipe

Are you looking for a new comforting soup to make? We've got you covered! Give this Vegan Spinach Soup a try! All the ingredients used very healthy and low in calories. And another great bonus is that it is very easy to make; simply cook the ingredients and blend, that’s it!

Holding vegan spinach soup with dairy free cream topping in a white bowl

This is like a cousin of our all time favorite Turkish style spicy red lentil soup. If you haven't tried it yet, go check it out! And if you are after a soup that is more loaded with veggies, our comforting vegetable soup with cabbage is right for you!

Jump to:

About The Ingredients
How To Make
How To Freeze
How To Thaw
Soaking Lentils or Not
FAQs
Other Vegan Soups
📖 Recipe

About The Ingredients

So, what makes this spinach soup vegan? It doesn’t contain any form of animal or animal-by products - only spinach, lentils and a few seasoning ingredients like onions, garlic and lemon juice.

As a substitute for lentils, you can use potatoes. Dice two potatoes and cook them with spinach leaves.

And for the topping, we use a little coconut yogurt (or sometimes coconut milk or coconut cream), parsley, black pepper and red pepper flakes. It’s smooth and very creamy, and, unlike most soups, astonishingly filling.

This delicious vegetarian spinach soup will certainly be a hit this winter. This is the ultimate soup recipe packed with good foods for those lazy winter days if you really don’t feel like cooking up a storm.

How To Make

A lot of soup recipes have become overly complicated, but what makes this one so great is its simplicity. So let’s get down to it.

This vegan spinach soup recipe only takes 45 minutes to make of which the majority is waiting for the ingredients to cook. This is probably our favorite thing about this recipe; once everything is in, the work is done. It doesn’t require any special skills or even equipment; just you, a pot and any type of blender.

First, start by prepping all of your ingredients. This includes dicing onion and chopping garlic, but also rinsing lentils. Rinsing lentils is a way to remove any form of dust, small rocks, twigs or dirt – it’s just a safety precaution.

Second, heat olive oil in a large non-stick pan over low to medium heat. Add diced onions and sauté them for about 2 minutes. Then add garlic and allow it to cook for another minute or two.

Third, once your onions have become translucent, add all of your spices and mix them through.

Fourth, add the lentils, spinach, water and lemon juice. The lemon juice adds flavor and helps break down the structure of the ingredients which will help you get the smoothest possible soup. Bring the mixture to a boil and then lower the heat. Allow everything to simmer for 25-30 minutes, or until all the lentils have gone completely soft.

Fifth, remove the soup from the heat and while it is still warm, blend using any type of blender you have available. Blend for about 2-3 minutes until the soup is smooth. See the FAQs below if you don’t have a blender.

Finally, top the spinach soup with a swirl of coconut yogurt, coconut milk or coconut cream. Also, freshly chopped parsley or mint and extra spices like black pepper and red pepper flakes make a really nice final touch.

Creamy green soup with spinach and lentils with coconut cream topping in two bowls

How To Freeze

If this lentil spinach soup isn’t already the easiest recipe ever, we’re making it even easier! You can make the soup in advance to freeze for later use or freeze any leftovers.

Allow the spinach soup to cool down completely, uncovered, at room temperature. Never place warm food in a fridge or freezer as it can cause major health risks.
Portion the soup into freezer-safe zip-seal bags or airtight freezer-safe containers. Make sure that there is as little possible air in the bags before sealing. If you are using the bags, place them in an airtight container for extra protection.
Label the bags or containers with the following information; the type of soup it is, the date it was made and the use-by date (one month after the date you made it).
Lay the bags down flat in the freezer or neatly stack the containers. The soup can stay frozen for up to a month.

Two bowls of spinach soup with lentils, red pepper flakes, chopped parsley and bread slices on a dark background

How To Thaw

Thawing soup is very easy. You can place the frozen container or bag on a tray and thaw it overnight in the refrigerator. Once thawed, reheat the spinach soup over medium heat.

Alternatively, you can add the frozen soup to a pot and thaw over very low heat while constantly keeping an eye on the soup. If it is too thick when completely thawed, add about ¼ cup of hot water and keep heating.

Soaking Lentils or Not

There is a lot of controversy surrounding this topic. Although it depends highly on the type of red lentils you are using, we think soaking is not really necessary. The cooking time of most red lentils is about 20-30 minutes or a bit longer than this depending on the lentil type.

On the other hand, soaking lentils before cooking them definitely reduces the cooking time by almost half. This is especially convenient if you don't have a lot of time on your hands.

Soaking lentils is incredibly easy; add your lentils to a bowl and completely cover them with cold water. You can leave the lentils overnight in the refrigerator and simply drain the water before using them in your recipe.

Woman serving lentil spinach soup with vegan cream, parsley and red pepper flakes topping in two bowls

FAQs

Are there alternative ingredients that can be used instead of lentils?

Great alternatives that are very similar to lentils include chickpeas, black beans, pinto beans or split peas. Most people that are allergic to lentils are probably also allergic to these alternatives. For lentil and bean-free alternatives, you can use cauliflower, peas, mushroom or eggplant – keep in mind that these ingredients, although very tasty, will change the flavor of the soup completely.

Are lentils gluten-free?

Lentils are naturally gluten-free, but a lot of manufacturing companies add wheat products to bulk up these legumes. Look for packages that are either labeled as "organic" or "gluten-free". Legally these products aren't allowed to contain any gluten.

No blender? No problem!

This is a very common issue people run into. Although we would recommend investing in a blender, if you aren’t going to use it a lot, it doesn’t make sense to spend all that money. Luckily, you can still blend your red lentil spinach soup without a blender. Because you are cooking the ingredients until they are completely soft, you can easily mash them using a potato masher for a more textured soup or strain it through a sieve for a smoother version.

What are good spinach substitutes?

Spinach is incredible but that doesn’t mean everyone likes it. A couple of flavorful substitutes for spinach include rocket, baby or Swiss chard, kale or watercress.

Other Vegan Soups

As always: If you make this recipe, let us know what you think by rating it and leaving a comment below. And post a pic on Instagram too—tag @give_recipe so we can see!

Sign up for the FREE GiveRecipe Newsletter to get the new recipes into your inbox! And stay in touch with us on Facebook, Pinterest, YouTube and Instagram for all the latest updates.

📖 Recipe

Vegan Red Lentil Spinach Soup

Spinach soup topped with vegan yogurt drizzle and spices in two bowls on a dark background.

Print Recipe

★★★★★

4.3 from 13 reviews

A hearty vegan spinach soup with red lentils and spices.

Author: Zerrin & Yusuf
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Yield: 4 1x
Category: vegan soup
Method: Cooking
Cuisine: Turkish
Diet: Vegan

Ingredients

Scale

1 and ½ tablespoons olive oil
1 medium onion, chopped
3 cloves garlic, chopped
1 teaspoon paprika
½ teaspoon cumin
½ teaspoon ground black pepper
1 teaspoon dried mint
salt to taste
1 cup red lentils, rinsed
5 cups spinach, chopped
5 cups water
1 tablespoon lemon juice

Optional Topping:

1 tablespoon coconut yogurt
2 tablespoons chopped parsley
A pinch of black pepper, freshly crushed
A pinch of red pepper flakes

Cook Mode Prevent your screen from going dark

Instructions

Saute onion and garlic with olive oil in a large pan over low heat until slightly golden, about 3-4 minutes.
Stir in paprika, cumin, black pepper, dried mint and salt. Cook for one minute, stirring occasionally.
Add in lentils, spinach, water and lemon juice. Cook until everything is mushy, for 30 minutes.
Remove from the heat. Use a hand blender and blend until smooth. Stir and simmer for 2-3 minutes and remove from the heat. Taste and adjust salt and lemon to your liking.
Serve with a swirl of coconut yogurt, chopped parsley, black pepper and red pepper flakes.

Notes

Thin the coconut yogurt with a little water and then make the swirl on the soup when serving.

Optional topping ingredients are not included in the nutritional info.

Nutrition

Serving Size: Vegan Red Lentil Spinach Soup
Calories: 151
Sugar: 1.7 g
Sodium: 419.1 mg
Fat: 2.8 g
Carbohydrates: 24 g
Protein: 9 g
Cholesterol: 0 mg

Keywords: spinach soup, vegan spinach soup, lentil spinach soup