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Spinach Lentil Soup is easy vegan soup recipe with green lentils, spinach and diced tomatoes shared by my Italian neighbour. | ifoodreal.com

Happy Meatless Monday everyone! I made this Spinach Lentil Soup last night and updated the photos of this recipe from last year. My kids ate all of it, even picky 3 year old.:) This soup is vegan, vegetarian and gluten free. Virtually 0 fat, low in sodium, cholesterol and full of complex carbs. Make for dinner tonight and have lunch ready for tomorrow.

Meatless Monday is an international campaign that began in 2003 with a goal to encourage people to not eat meat on Mondays. Focusing on your own health in turn improves the health of the planet. I’m in! Are you? I already had a personal Meatless Friday after weeks of irresponsible indulgement of piroshky and other unaudiable goodies during my mom’s visit (but hey, I made peanut butter salmon with miso). Embarrassing? Yes. Guilty? No.:)

I could call this Spinach Lentil Soup Italian as it is my neighbour’s, Liliana, recipe. She is Italian and possibly one of the best cooks in the world. I have tried this soup before and loved it right away. She was kind enough to share the recipe with me last week while we were watching the hockey game and trying my dessert experiments.

Spinach Lentil Soup is easy vegan soup recipe with green lentils, spinach and diced tomatoes shared by my Italian neighbour. | ifoodreal.com

One of them was black bean chocolate cake. By the way, the original recipe is hers as well. It was interesting to watch her face trying this cake as it tasted different from the original… LOL.

Going back to Spinach Lentil Soup…It’ super easy to make. What else? I always rinse my grains, meat, veggies, fruits including melons and bananas. So, rinse your lentils.

Spinach Lentil Soup is easy vegan soup recipe with green lentils, spinach and diced tomatoes shared by my Italian neighbour. | ifoodreal.com

I used organic green lentils that are a great source of vegetarian protein. With about 30% of their calories from protein, lentils have the third-highest level of protein of any legume or nut, after soybeans and hemp. Lentils are also full of fiber, folate, vitamin B1 and a good source of iron. They do not require much soaking like many other beans, which makes them convenient for quick night vegetarian meals like this easy green lentil curry or a bit more labour intensive but still delicious chicken and lentil casserole.

Spinach & Lentil Soup Recipe

Spinach & Lentil Soup Recipe


  • 2-3 garlic cloves, crushed
  • 1 large onion, finely diced
  • 3 large carrots, diced
  • 2 celery stalks, diced
  • 2 cups green lentils, rinsed
  • 14 oz can diced tomatoes (with liquid)
  • 6 cups vegetable broth, low sodium
  • 2 cups water
  • 3 bay leaves
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 2 handfuls of spinach, roughly chopped
  • Cooking spray (I use Misto)


  1. Preheat large pot on medium heat. Spray with cooking spray and add garlic and onions. Saute until translucent. Add carrots and celery and saute for 5 more minutes. Add lentils and saute for another 3-5 minutes.
  2. Add diced tomatoes, vegetable broth, water, bay leaves, salt and pepper. Bring to a boil, cover and cook on low for 30 minutes. Add spinach, remove from heat and let stand covered a few minutes. Serve warm garnished with Parmesan cheese if desired.
  3. Storage Instructions: Refrigerate covered for up to 3 days or freeze for up to 3 months.

Nutritional Info

Servings Per Recipe: 6

Amount Per 1 Serving = 2 cups:
Calories: 138.2
Total Fat: 0.4 g
Cholesterol: 0.0 mg
Sodium: 375.0 mg
Total Carbs: 23.9 g
Dietary Fiber: 8.4 g
Protein: 9.8 g
Weight Watchers Points+: 3
Weight Watchers Points: 2

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  1. Tess

    This looks lovely, but please just have vegetable stock in the recipe – it is not meatless if there is chicken stock in it! Hardly changes the flavor, so why bother listing it? And that way, vegetarians don’t have to worry they’re being fed chicken in their “meatless” soup. Thanks!

    • Olena (iFOODreal)

      Hi Tess. Feel free to change it to vegetable stock. I will list that option as well. No problem!

  2. Clarabelle

    The recipe does have garlic mentioned right on top ! It sounds super ,wil try it for sure .

  3. Karen Griffee

    I made this and shared it with several neighbors…they all want to know when I will make more!

  4. Kris

    I’m new to cooking and hope this isn’t a dumb question but should I cook the lentils before sauteing them?

  5. Kathy

    No, Kris. You’ll be cooking them with the other ingredients for 30 minutes. That should be plenty of time for them to be cooked. They’re pretty small beans.

  6. myrab

    I agree, it is disappointing that you listed the chicken stock. It does make me less confident to want to try it as I was looking for something vegetarian that you feel confident enough in its flavor to not suggest that people use a meat base. Odd and a downer.

    • Olena

      I feel so confident this recipe is delicious that I even posted it for million people to make. Vegetable or chicken stock, both add flavour the same way. Not everyone is vegetarian and I try to give as many options as I can. I even make this soup with water and find it quite flavourful. So did many readers reported it was delicious. Please feel free to come up with your own soup recipe and skip mine. You know what is disappointing? Leaving rude comments for no reason is quite odd and a downer, in my opinion.

      • Jo

        I completely agree, if you have nothing to say, don’t say it. If you’re a vegetarian, just use the vegetable stock! why do you feel the need to criticize someone for sharing their recipe when you can just easily substitute?

      • Gale

        I agree. Vegetable broth is listed in the recipe! This looks delicious and I will be making it. Thanks for sharing.

      • julie

        I just discovered you on FB and saw this recipe. I love that you put chicken stock and veggie stock. I like to know both will taste yummy and work well. Especially since I have never cooked lentils so this will by my first lentil recipe. I’ve had them sittng in my pantry for months! Photo is beautiful too!

        • Olena

          Hi Julie. Oh yes, any stock is interchangeable in all recipes, doesn’t matter, they all add flavour. Thank you for your kind words.:) Lentils are as easy to make as pasta.

  7. Lynn

    This recipe is definitely a keeper! But I have a question on your nutrition information; where did you calculate it? Its such a useful tool to have on hand. I used one (calorie Count about) on this and it came out at 307 calories a serving….I’m just curious which is the more accurate. It will help me out with calorie counting right now.
    Thanks so much!

  8. koco

    Looks yummy I will be using organic chicken stock and collard greens for mine. Can’t wait to taste. Thanks for the recipe.

  9. Jess

    This looks delicious! I’ve been making a similar recipe but this sounds better!! Thanks for sharing.

  10. Barb

    Thank you for the recipe. I have people asking me for the it. I had another recipe that tasted similar, but had a lot more ingredients and steps, and was rather time-consuming. I much prefer this recipe. It is simple and delicious.

  11. Diana

    I made this soup and it was awesome. I used a little butter instead of spray, changed out the chicken stock for veggie then peeled off some parmesan strips to top it off. We all loved it and I kinda think about the soup daily. I’m vegetarian and I wasn’t at all disappointed nor was my meat-loving husband.

  12. Anni

    This soup was wonderful! I’m always looking for low calorie veggie soup options- so many soup recipes are just packed with heavy cream, bacon, cheese, etc. Not that those soups are bad of course 🙂 But I really appreciate this healthy recipe. I also really appreciate you including the nutrition information- one of the few food blogs I’ve seen that takes the time to do so. Thanks a bunch!
    Also don’t worry about the people freaking out about the chicken stock. Nothing wrong with providing options!

    • Olena

      I get you about the heavy stuff. America loves to add dairy everywhere! Haha, appreciation for nutrition info is nice because it takes me a good time to measure and calculate it. Some people just never will be happy. Especially online it’s easy to be mean and rude. Oh well. Thank you!

  13. Shirley

    thank you for this wonderful recipe. My daughter told me about it, and my husband and I just finished eating it. Thank you for including the points because I am a Weight Watchers member. This soup is definately a keeper. Thank you,

  14. Sony

    I substituted the veggie for beef stock and added quinoa. It was awesome. Thanks for the recipe.


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