Seriously Good Lentil + Spinach Soup

Even though the highs are still in the mid-80’s here this week I’m fully embracing Fall now that October is here.
I may be biased, but I’m pretty sure this is the greatest month of the year.

I promise it has nothing to do with the fact that my  birthday is coming up!

I came across this recipe a year ago and when I tried to find it online to make it this past weekend I had a momentary panic attack when it was nowhere to be found. I knew I pulled it from but I looked at every spinach lentil soup they had and I didn’t recognize any! Luckily  I remembered I printed it out and had it stashed in my recipe binder.

After some more research I found the original recipe on Allrecipes but it had been altered to include meat and a few new ingredients. Weird! In any case, I can’t link to it since it doesn’t exist so I’ll share it here and give a huge public thank you to the recipe author on my printed version: Sally Peters!


  • 1 cup shredded carrots
  • 1 large onion, chopped
  • 1 tablespoon olive oil
  • 6 cups water
  • 1 jar of salsa (16 0z)
  • 1.25 cups dried lentils, rinsed
  • 3/4 teaspoon salt
  • 1 package fresh spinach torn (10 oz).
  • In  large saucepan or Dutch oven, saute carrots and onion in oil until tender. Add the water, salsa, lentils and salt. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes or until lentils are tender. Stir in spinach; simmer 5-10 minutes longer or until spinach is wilted.
As made a 1.5 cup serving has only 150 calories and 10 grams of protein. It makes about 7.5 cups (sometimes I add a little bit more carrots and spinach to bulk it up).
I’ve been eating it daily since I made it Saturday. This was actually the first thing I made for Matt and I when we started dating. I knew he was a keeper when he didn’t shy away from such a healthy sounding soup :)
If anyone has any lentil based recipes please share!



  1. says

    My wife’s Lentil Soup For the Soul Recipe is simple:
    1) dried orange lentils
    2) Fresh Grated Ginger
    3) Grated glove of garlic
    4) Tomatoes
    5) Season with salt, pepper and Cumin to taste

    • Erica House says

      Ohhh Ginger – I never would have thought of that! The recipe looks quasi-Indian (which I love). I’ll look for orange lentils next time I’m out and give this a try, thanks!

  2. says

    I’m still eating the Mad Hatter salad I made this weekend! and I love it, thanks so much! I ended up blanching the broccoli, because I’m not a fan of the taste of raw broccoli – but left everything else the same. Delicious!

    • Erica House says

      That’s awesome! I haven’t made it since I posted it because I was having a hard time digesting it. I think I’ll try lightly steaming the broccoli + coleslaw next time. That sounds delicious (and way easier on my poor tummy!)

    • Erica House says

      Awesome! Let me know if you try it or change up the recipe in any way. I’m trying to think of variations I could do on it to keep it ‘fresh’ to me!

    • Erica House says

      We are having an unseasonably cool day here today – high of only 80! Going back up to high 80’s this weekend, over it!

  3. says

    Yum this sounds/looks amazing. I absolutely LOVE lentil soup, one of my absolute favorites. I think my favorite lentil recipe is a tie between my lentil burgers ( and my lentil “meat” loaf (
    Also I am an October baby too (I am Oct 16, you?) and I love this month the best, partially because of my birthday but also I love everything about the weather, the food, etc. It’s THE best.

    • Erica House says

      I have a theory that people are happiest in the month they are born in – something about the season/weather being similar to what was going on when they were first inrtodduced to the world. My Bday is 10/17! Your lentil burger looks incredible, I can’t wait to try it!

  4. ldslara says

    I was looking for the same recipe on without success – so glad to find it here! Thanks so much!

  5. Liz G says

    So excited to try this recipe out tomorrow. I think I will be added grated ginger like another reader suggested as well as a mix of swiss chard and spinach. Thanks for a fantastic easy recipe!

    • Erica House says

      I almost put the ingredients on my grocery list for this week but am trying to force myself into eating new things! Let me know what you think of it!

  6. says

    Hey Erica!
    What a nice healthy recipe you have got here! I am single and always seem to have leftovers, and what I do when heating it up the next day, I add some fresh broccoli. It is easy, tasty and very nutritious.


  1. […] Now, let me start by saying that this soup was good and I mean really good! It even got Chris’s seal of approval (not always easy to get!). I think one of the things that really took this soup over the top was the inclusion of…salsa! I got the idea to use salsa from Erica House and I must say, it was a game changer. My recipe is adapted from her lentil and spinach soup which you can find here. […]

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