Healthy Spinach Lentil Soup Recipe Is How to Get Your Fiber Fix by Nichole Dandrea-Russert, MS, RDN

Healthy Spinach Lentil Soup Recipe Is How to Get Your Fiber Fix

The food we eat is what powers our bodies – the better we eat, the better we look, feel and perform. Yet less than 5 percent of Americans are getting the recommended amount of fiber per day, a vital nutrient that can do many things from regulating blood sugar to lowering cholesterol to creating a healthy gut.

To get more fiber in your diet, try this easy spinach lentil soup recipe from my cookbook The Fiber Effect. It's hearty and will fill you up! To make this healthy spinach and lentil soup recipe you will need lentils, olive oil, onion, carrots, celery, garlic, dried oregano, mustard seeds, cumin seeds, dried fennel, cayenne, crushed tomatoes, vegetable broth and spinach.

Serve this hearty, gluten-free lentil soup for lunch or dinner. Add some hot crusty bread or a fresh salad on the side.

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Cuisine: American
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 1/2 hours
Servings: 6


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Recipe Notes

  • Try this recipe with kale instead of spinach.
  • Store the soup in an airtight container in the fridge for up to four days.
  • Enjoy the soup throughout the week or portion it out to freeze.

Here's how to make it: 

  1. Soak lentils in warm water for 1 hour. Drain and set aside.
  2. In a large soup pot, heat oil or vegetable broth over medium heat.
  3. Add mustard, cumin and fennel seeds for 1 minute.
  4. Add carrots, celery, onion and cook until onion is soft and tender, about 5 minutes.
  5. Add garlic, oregano and, if you want the soup to be spicy, add cayenne or red pepper.
  6. Stir in lentils, veggie broth, water and crushed tomatoes.
  7. Bring to a boil then reduce heat and simmer for 1 hour. Just before serving stir in spinach and add salt and pepper to taste. Garnish with cilantro, basil, nutritional yeast and cashew cheese.

Nutrition Facts Per Serving

Calories: 397

Total Fat: 5.2g

Saturated Fat: 0.8g

Cholesterol: 0mg

Sodium: 276mg

Total Carbohydrate: 67.5g

Dietary Fiber: 28.3g

Total Sugars: 30.8g

Protein: 23.3g

Vitamin D: 0mcg

Calcium: 329mg

Iron: 11mg

Potassium: 858mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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What a great idea. I’m making this soon! 😋
Julie Rose
Definitely need more fiber in my diet. Thank you for the healthy recipe.
Elisa Schmitz
This sounds so healthy and delicious, Nichole Dandrea-Russert, MS, RDN . Welcome to 30Seconds. We look forward to more from you!

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