Go With Your Gut & Make This Healthy Spinach Lentil Soup Recipe Soups Dinner Vegan Vegetarian

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!

Cuisine: American
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 1/2 hours
Servings: 4 to 6


  • 2 cups dry green lentils or brown lentils, rinsed
  • 1/4 cup olive oil or 1/4 cup vegetable broth for oil-free
  • 1 medium yellow onion, chopped
  • 3 medium carrots, chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon mustard seed
  • 1 teaspoon cumin seed
  • 1 teaspoon fennel
  • 1/4 teaspoon cayenne or 1/2 teaspoon red pepper flakes (optional)
  • 1 can or carton (28 ounces) BPA-free crushed tomatoes
  • 4 cups vegetable broth
  • 4 cups water
  • 2 cups chopped spinach

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. Enjoy throughout the week or portion it out to freeze.

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Comments (4)

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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