Lentil soup with spinach

Contributed by Preston Maring, MD

Lentil soup with spinach
This robust yet light soup is so easy and so good. French green lentils hold their shape when cooked. Combined with spinach or arugula it is all shades of spring.

Servings: 6


  • 2 cups French green lentils
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1 medium onion, finely diced
  • 1 heaping teaspoon ground cumin
  • 1 heaping teaspoon lemon zest ( I seem to do heaping teaspoons of everything)
  • 2 cups baby spinach or arugula
  • 2 cups low sodium chicken or vegetable broth
  • 1/4 cup chopped cilantro
  • Salt and freshly ground pepper to taste


  1. Cover the lentils with about 5 cups of water. Bring to a boil then simmer for 20 minutes until they are softened. Drain. 
  2. Warm the oil in a soup pot and add the onions and garlic. Saute until slightly golden — about 8 minutes. 
  3. Add the spinach or arugula and saute for a couple minutes until it wilts. 
  4. Add the cumin, lemon zest, lentils, broth, 2 cups of water, bring to a boil then simmer for fifteen minutes. 
  5. Stir in the cilantro and season to taste. 
  6. Even if there are only one or two people to feed, make this one and freeze some for another night.

Nutrition information (per serving)

  • Calories: 292
  • Total fat: 6 g
  • Saturated fat: 1 g
  • Trans fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 38 mg
  • Total carbohydrate: 42 g
  • Dietary fiber: 20 g
  • Total sugars: 2 g
  • Protein: 19 g