Ingredients
| Ingredient | Quantity |
|---|---|
| Green or brown lentils, dry | 1½ cups (about 285 g) |
| Olive oil | 2 tbsp |
| Onion, finely chopped | 1 large |
| Carrot, diced | 2 medium |
| Garlic, minced | 4 cloves |
| Potato, peeled/cubed | 3 medium, ~450 g |
| Fresh tomatoes, chopped | 3 medium or 1 can (400 g) |
| Tomato paste | 1 tbsp |
| Fresh spinach | 3–4 cups (100–120 g) |
| Vegetable stock | 6 cups / 1.4 L |
| Water | 1–2 cups, as needed |
| Ground cumin | 1 tsp |
| Paprika | 1 tsp |
| Dried oregano or thyme | 1 tsp |
| Black pepper | ½ tsp |
| Salt | ¾–1½ tsp, to taste |
| Turmeric | ½ tsp, optional |
| Lemon juice | 1–2 tbsp |
| Fresh coriander/parsley | 2–3 tbsp, chopped |
| Chili flakes | ¼–½ tsp, optional |
For serving: crusty bread, lemon wedges and a drizzle of olive oil.
Method
- Prepare the lentils
Rinse the lentils thoroughly and remove any stones or debris. Green/brown lentils work particularly well because they retain some texture. - Build the flavor base
Heat the olive oil in a large heavy-bottomed pot over medium heat. Add onion and carrot. Cook for 5–7 minutes, stirring occasionally, until the onion softens. - Add aromatics
Add garlic, cumin, paprika, oregano/thyme, turmeric and chili flakes. Cook for 30–60 seconds until fragrant. - Cook the tomato paste
Stir in the tomato paste and cook for about 1–2 minutes. This deepens its flavor. - Add the main ingredients
Add rinsed lentils, potatoes and chopped tomatoes. Pour in the vegetable stock and bring everything to a boil. - Simmer
Reduce the heat to low, cover partially and simmer for 30–35 minutes, stirring occasionally. The lentils should be tender and the potatoes easily pierced with a fork. Similar lentil-potato soups generally take around 25–35 minutes once simmering.- Adjust the consistency
For the thick, hearty texture shown in your picture, mash or blend about ¼–⅓ of the soup with an immersion blender, leaving plenty of whole lentils and vegetables. Add water or stock if it becomes too thick. - Add spinach
Stir in the spinach and cook for 2–3 minutes, just until wilted. - Finish
Turn off the heat. Add lemon juice, black pepper and chopped coriander/parsley. Taste and adjust salt and lemon. - Serve
Ladle into bowls and garnish with fresh herbs, a little olive oil and black pepper. Serve with toasted crusty bread.
Nutrition — approximate
For 1 of 4 servings, without bread:
- Calories: ~350–420 kcal
- Protein: ~18–21 g
- Carbohydrates: ~60–68 g
- Fat: ~8–10 g
- Fiber: ~18–22 g
- Sodium: depends heavily on the stock and added salt
This is a particularly high-fiber, filling meal; comparable lentil-potato-spinach recipes report roughly 8–23 g fiber and 14–19 g protein per serving, depending on the quantities and serving size.
Nut / allergen information
Nuts: None required.
Peanuts: None.
Dairy: None in the basic recipe.
Egg: None.
Soy: None.
Gluten: The soup itself is naturally gluten-free, but the bread pictured may contain wheat/gluten. Use certified gluten-free bread and stock if needed.If you have a nut allergy, also check the vegetable stock and bread labels for cross-contact warnings.
Optional nut-free toppings: pumpkin seeds, sunflower seeds, fresh herbs, chili oil or toasted bread. The base soup itself needs no nuts.
- Adjust the consistency