Mediterranean Lentil Soup with Potatoes and Spinach (High-Fiber)
Servings: people
This Lentil Soup is a hearty, one-pot meal packed with protein-rich lentils, tender potatoes, and fresh spinach. Ready in about 30 minutes, it’s comforting, fiber-rich, and full of Mediterranean flavor—perfect for busy weeknights or cozy weekends.
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 large onion chopped
- 1 rib celery chopped
- 3 medium carrots chopped
- 3 cloves garlic pressed or minced
- 1 teaspoon dried oregano
- 1 cup dried lentils or cooked/canned lentils – 3 cups / 2 cans (about 430 g drained)
- 2 medium potatoes diced - skin on is fine
- 6 cups chicken broth or vegetable broth
- 1 can crushed tomatoes 15 oz / 400 g can
- 7 ounces spinach
- 1½ tablespoons balsamic vinegar or lemon juice
- ¾ teaspoon salt or to taste + black pepper
Instructions
- Build the Flavor Base: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 large onion, 1 rib celery, 3 medium carrots, 3 cloves garlic (all chopped), and 1 teaspoon dried oregano. Cook about 5 minutes, stirring often, until the veggies soften.
- Simmer the Soup: Add 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups chicken broth, and 1 can crushed tomatoes. Season with ¾ teaspoon salt and pepper. Bring to a boil, then lower the heat and simmer about 30 minutes, stirring now and then, until lentils are tender and the soup thickens.👉 Shortcut: If using canned lentils, use half the broth and simmer for only 15 minutes.
- Add the Greens: Stir in 7 ounces spinach and 1½ tablespoons balsamic vinegar a few minutes before the soup is done. Cook until the spinach wilts, then taste and adjust seasoning.
- Serve: Ladle into bowls and enjoy with crusty bread. Add a drizzle of olive oil, parmesan, or Greek yogurt on top if you like.
Notes
Substitutions
- Extra virgin olive oil → Avocado oil or butter
- Onion → Red onion or shallots
- Celery → Fennel stalks or leek
- Carrots → Sweet potatoes or parsnips
- Garlic → Garlic powder or roasted garlic
- Dried oregano → Thyme, Italian seasoning, or za’atar
- Lentils → Green/brown for hearty texture, red for creamy, or canned for a one pot lentil soup shortcut
- Potatoes → Yukon gold, russet, or sweet potatoes
- Chicken broth → Bouillon powder + water (our go-to), or vegetable broth
- Crushed tomatoes → Fire-roasted tomatoes or tomato passata
- Spinach → Frozen spinach or kale
- Balsamic vinegar or lemon juice → Red wine vinegar or apple cider vinegar
- Greek yogurt (for serving) → Low-fat Greek yogurt, Skyr (extra protein), or sour cream
- Rinse the lentils well → to remove dust and debris.
- Use bouillon instead of cartons → Dissolve vegetable or chicken bouillon powder in hot water—lighter groceries, and one tub lasts weeks.
- Don’t skip the vinegar or lemon → That splash at the end brightens the whole pot.
- Cut veggies evenly → Makes carrots, potatoes, and celery cook at the same pace.
- Speed it up with a food processor → Pulse the veggies quickly—just don’t overblend into a paste.
- Adjust the thickness → Add water or broth if too thick, or blend a cup of soup back in for creaminess.
- Use canned lentils as a shortcut → Cuts cooking time and broth in half.
