High-Protein Lentil and Spinach Soup with Turmeric and Garlic

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-09 · Updated 2026-07-09

A warming and nutritious soup rich in protein and antioxidants, featuring earthy lentils, vibrant spinach, and fragrant turmeric and garlic. This mediterranean-inspired soups (vegan, gluten free) ready in about 50 minutes pairs dry brown lentils, vegetable broth, fresh spinach, chopped for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 cup dry brown lentils
• 4 cups vegetable broth
• 3 cups fresh spinach, chopped
• 1 medium yellow onion, diced
• 1 large carrot, diced
• 1 celery stalk, diced
• 3 garlic cloves, minced
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 2 tbsp olive oil
• 1 tsp salt
• 1/2 tsp black pepper
• for serving lemon wedges (optional)

Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion, 1 large diced carrot, and 1 diced celery stalk. Sauté for 5-7 minutes until vegetables soften and onions are translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tsp ground turmeric, and 1 tsp ground cumin. Cook for 1 minute until fragrant.
3. Step 3: Add 1 cup dry brown lentils and 4 cups vegetable broth to the pot. Bring to a boil over high heat, then reduce heat to low and simmer, uncovered, for 25-30 minutes until lentils are tender.
4. Step 4: Add 3 cups chopped fresh spinach to the soup and cook for an additional 5 minutes until spinach is wilted.
5. Step 5: Season with 1 tsp salt and 1/2 tsp black pepper. Remove from heat and ladle soup into bowls. Serve with lemon wedges for a bright finish if desired.