Lentil soup
- Yield
- 4 servings
Lentils need no soaking, cost little, and turn a pot of broth into a meal in a little over an hour. This soup teaches you to bloom spices in fat, to cook dried lentils until creamy without bursting them, and to blend part of the pot so it has body without flour or cream. The lemon at the end is what makes it taste alive.
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Ingredients
Batches and reset
4 servings · US measures · 1 batch
Batching
Cook one base batch in each 5- to 6-quart pot. For a larger yield, use a second pot or cook a second batch. Simmering, blending and seasoning follow the same cues; cooking time does not multiply with ingredient quantities.
Original recipe: 4 servings.
Optional red pepper flakes and the bay leaf, serving olive oil, extra salt and black pepper are excluded from the base nutrition scenario. Low-sodium chicken broth and fine salt are the selected ingredients. Nutrition is incomplete because the retained food record for baby spinach has no nutrient values.
Before you start
- Read through the recipe before heating the pot. Gather the pot, spoon, ladle, blender and measured ingredients.
Directions

Read and gather
For the whole recipe
Read through the recipe and gather the equipment. Use the ingredient lines to prepare and measure everything. Everything is prepared and measured before the pot goes on the heat.

Heat the oil and sweat the vegetables
For each pot of soup
Heat 3 tbsp olive oil in a 5- to 6-quart pot over medium heat until it flows easily. Add the onion, carrots, celery and 1/4 tsp fine salt. Cook, stirring now and then, until the onion is soft and translucent, about 8 to 10 minutes.

Add the garlic, spices and tomato paste
For each pot of soup
Add the garlic, cumin, paprika and red pepper flakes, if using, and stir constantly over medium heat until the spices smell toasty. Stir in 2 tbsp tomato paste and keep stirring until the paste darkens a shade, about 1 minute.

Add the lentils and simmer
For each pot of soup
Add the lentils, the diced tomatoes with their juice, about 6 cups low-sodium chicken broth, the bay leaf, if using, and 1/2 tsp fine salt. Scrape the bottom of the pot. Bring the soup to a boil over high heat, then turn to medium-low heat so small bubbles rise lazily. Set the lid ajar and simmer, stirring now and then, until a bitten lentil is creamy, not chalky, about 25 to 35 minutes.

Blend part of the soup
For each pot of soup
Blend part of the soup for body. Turn off the burner and lift out the bay leaf, if you used it. Pulse an immersion blender in one spot until about a third of the soup is smooth, then stir it through. With a stand blender instead, blend about a third of the soup with the jar no more than half full, the center cap removed and the opening covered with a folded towel, then stir it back into the pot. The broth is thick, with plenty of whole lentils.

Stir in the spinach
For each pot of soup
Stir about 2 cups baby spinach into the soup over medium-low heat until it wilts and turns bright green, about 1 minute. Take the pot off the heat.

Squeeze in the lemon, taste and adjust
For each pot of soup
Squeeze the juice from half the lemon into the soup and stir. Taste the soup. Aim for earthy and warm with cumin, well salted and bright at the finish. If it tastes flat or muddy, add fine salt to taste and black pepper to taste. The soup tastes bright and well seasoned.

Ladle and serve
For the whole recipe
Ladle the soup into bowls to make 4 servings. Drizzle each bowl with olive oil to taste and sprinkle the parsley over the top. Cut half the lemon into wedges and serve them on the side. Refrigerate leftovers promptly in shallow containers and reheat them to 165°F (74°C), checked with an instant-read thermometer. The soup is portioned and garnished.
About this recipe
Research preview: these details come from our sourced research and haven't been reviewed by our chef yet.
Why it works
Associated with
Levantine and Arab home cooking (shorbat adas), Turkish (mercimek çorbası), Greek (fakes), Italian (zuppa di lenticchie), Mediterranean/Middle Eastern home cooking generally
Lentils are among the earliest domesticated crops (remains at Franchthi Cave, Greece, about 13,000-11,000 BC). Genesis 25:29-34 has Esau selling his birthright for red lentil pottage; Aristophanes praised lentil soup; the Roman Apicius collection includes a lentil recipe.
Taste
- Sweet
- Sour
- Salty
- Bitter
- Savory
- Heat
partly blended: creamy body with whole lentils and soft vegetables · hot
Skill level
Easy
From the recipe steps.
Occasions
Ramadan iftar (soup course), Catholic Lenten Fridays, Orthodox Great Lent, Italian New Year's Eve (San Silvestro) and New Year's Day, Jewish house of mourning (meal of condolence), Winter
Serving and keeping
Make ahead: True
Leftovers: Bring soups to a rolling boil or 165 F (74 C) measured with a thermometer; refrigerate within 2 hours (1 hour above 90 F) in shallow containers.
Food safety
- No raw animal protein (vegetable or chicken broth is pre-cooked). Leftovers reheat to 165 F (74 C). Sausage variation: ground pork to 160 F (71 C).
- Fill a stand blender no more than half full and vent the lid under a towel (recipe instruction).
- ', 'Chicken-broth option changes vegetarian status.']
For your food tracker
Fields for MyFitnessPal and other trackers
- Recipe url
- https://isthebestrecipe.com/soups/lentil-soup
- Name
- Lentil soup
- Servings
- 4
- Recipe yield
- 4 servings
- Recipe ingredient
- 3 tbsp olive oil, 1 whole medium yellow onion finely chopped, 2 whole medium carrots peeled and cut into 1/4-inch (6 mm) dice, 2 stalks celery cut into 1/4-inch (6 mm) dice, 3/4 tsp fine salt, 4 cloves garlic minced, 2 tsp ground cumin, 1/2 tsp sweet paprika, 2 tbsp tomato paste, about 1 1/2 cups dried brown lentils picked over and rinsed until the water runs clear, 1 can diced tomatoes (14.5 ounces, 411 g) with their juice, about 6 cups low-sodium chicken broth, about 2 cups baby spinach lightly packed, 1 whole lemon halved, to taste black pepper freshly ground, 2 tbsp fresh parsley chopped
- Nutrition information
- Nutrient 1008
- 466.22
- Nutrient 1003
- 27.86
- Nutrient 1004
- 13.86
- Nutrient 1005
- 64.08
- Nutrient 1079
- 12.36
- Nutrient 2000
- 8.72
- Nutrient 1093
- 725.05
- Nutrient 1258
- 2.27
- Nutrient 1253
- 0.00
- Nutrient 1087
- 135.00
- Nutrient 1089
- 7.89
- Nutrient 1092
- 1405.21
- Nutrient 1114
- 0.00
- Nutrient 1110
- 0.00
- Nutrient 1109
- 3.47
- Nutrient 1051
- 547.88
- Nutrient 1095
- 3.25
- Nutrient 1259
- 0.00
- Nutrient 1260
- 0.00
- Nutrient 1262
- <0.01
- Nutrient 1265
- 1.82
- Nutrient 1266
- 0.34
- Nutrient 1268
- 8.40
- Nutrient 1269
- 1.94
- Nutrient 1270
- 0.23
- Nutrient 1271
- 0.00
- Nutrient 1276
- 0.00
- Nutrient 1277
- 0.08
- Nutrient 1279
- 0.00
- Nutrient 1292
- 8.73
- Nutrient 1293
- 2.16
- Nutrient 1090
- 78.18
- Nutrient 1091
- 378.92
- Nutrient 1098
- 0.89
- Nutrient 1007
- 5.79
- Nutrient 1062
- 1952.96
- Nutrient 1106
- 373.26
- Nutrient 1187
- 408.14
- Nutrient 1261
- 0.00
- Nutrient 1263
- <0.01
- Nutrient 1264
- 0.05
- Nutrient 1272
- 0.00
- Nutrient 1275
- 0.25
- Nutrient 1278
- 0.00
- Nutrient 1280
- 0.00
- Nutrient 1018
- 0.00
- Nutrient 1180
- 100.85
- Nutrient 1190
- 408.14
- Nutrient 1162
- 32.39
- Nutrient 1165
- 1.29
- Nutrient 1166
- 0.41
- Nutrient 1177
- 408.14
- Nutrient 1178
- 0.36
- Nutrient 1104
- 7477.33
- Nutrient 1167
- 8.43
- Nutrient 1175
- 0.73
- Nutrient 1105
- 0.00
- Nutrient 1242
- 0.00
- Nutrient 1246
- 0.00
- Nutrient 1103
- 2.12
- Nutrient 1057
- 0.00
- Nutrient 1058
- 0.00
- Nutrient 1186
- 0.00
- Nutrient 1123
- 2211.79
- Nutrient 1185
- 127.23
- Nutrient 1107
- 3945.04
- Nutrient 1108
- 1064.52
- Nutrient 1120
- 18.01
- Nutrient 1122
- 4908.19
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- Copy recipe and estimated nutrition
Sources
- شوربة عدس (Wikipedia (Arabic), 2026-04-30)
- İftar (Wikipedia (Turkish), 2026-06-03)
- Lentil soup (Wikipedia (English))
- Vicia lens (lenticchia) (Wikipedia (Italian), 2026-07-16)
- Food Allergies (major food allergens under FALCPA and the FASTER Act) (U.S. Food and Drug Administration, 2026-03-11)
- Regulation (EU) No 1169/2011, Annex II: substances or products causing allergies or intolerances (text as adopted) (European Parliament and Council; text read from legislation.gov.uk (The National Archives) copy of the adopted EU text, 2011-10-25)
- Cold Food Storage Chart (FoodSafety.gov (U.S. HHS/USDA/FDA), 2023-09-19)
- Leftovers and Food Safety (USDA Food Safety and Inspection Service, 2020-07-31)
- FoodKeeper data (English) used by the FoodKeeper App (FoodSafety.gov / USDA FSIS with Cornell University and the Food Marketing Institute)
- Cook to a Safe Minimum Internal Temperature (FoodSafety.gov (U.S. HHS/USDA/FDA), 2024-11-21)
- Lentils and Gluten Cross Contact (Thompson T, Lyons TB, Keller A), Frontiers in Nutrition (Frontiers / PubMed Central, 2022-04-29)
- FoodData Central 172420: Lentils, raw (USDA Agricultural Research Service, FoodData Central, 2019-04-01)
- FoodData Central 170051: Tomatoes, red, ripe, canned, packed in tomato juice (USDA Agricultural Research Service, FoodData Central, 2019-04-01)
- FoodData Central 1999632: Spinach, baby (USDA Agricultural Research Service, FoodData Central, 2021-10-28)
- Daily Value on the Nutrition and Supplement Facts Labels (U.S. Food and Drug Administration, 2024-03-05)
- 21 CFR 101.54 Nutrient content claims for 'good source,' 'high,' 'more' (Legal Information Institute, Cornell Law School (eCFR text))
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Copy this recipe and make it your own. Change amounts, swap ingredients, rewrite steps. The original stays as it is.
Nutrition Values
Estimated nutrition
Lentil soup
4 servingsOne serving is one equal share of the selected recipe yield.
- Protein
- 28 g
- Carbohydrates
- 64 g
- Fiber
- 12 g
- Total sugars
- 9 g
- Total fat
- 14 g
- Saturated fat
- 2.5 g
- Sodium
- 730 mg
- Vitamin D
- 0 µg
- Calcium
- 135 mg
- Iron
- 7.9 mg
- Potassium
- 1,405 mg
Estimated · Per serving · 470 kcal
Some ingredients don’t have nutrition data yet.
| Macro | Grams | Share |
|---|---|---|
| Carbohydrate | 64.08 g | 52.05% |
| Fat | 13.86 g | 25.32% |
| Protein | 27.86 g | 22.63% |
Low-sodium chicken broth and fine salt; 60 g baby spinach estimated with USDA raw spinach; optional bay leaf and red pepper flakes excluded.
Nutrition details
Low-sodium chicken broth and fine salt; 60 g baby spinach estimated with USDA raw spinach; optional bay leaf and red pepper flakes excluded.
- red pepper flakes: not included
- bay leaf: not included
Main nutrients
Per serving
- Calories
- 466.22 kcal
- Protein
- 27.86 g
- Carbohydrates
- 64.08 g
- Fiber
- 12.36 g
- Total sugars
- 8.72 g
- Total fat
- 13.86 g
- Saturated fat
- 2.27 g
- Sodium
- 725.05 mg
Vitamins and minerals
Per serving
- Calcium, Ca
- 135.00 mg
- Iron, Fe
- 7.89 mg
- Potassium, K
- 1405.21 mg
- Vitamin D (D2 + D3)
- 0.00 µg
- Vitamin D (D2 + D3), International Units
- 0.00 IU
- Vitamin E (alpha-tocopherol)
- 3.47 mg
- Zinc, Zn
- 3.25 mg
- Magnesium, Mg
- 78.18 mg
- Phosphorus, P
- 378.92 mg
- Copper, Cu
- 0.89 mg
- Vitamin A, RAE
- 373.26 µg
- Folate, food
- 408.14 µg
- Choline, total
- 100.85 mg
- Folate, DFE
- 408.14 µg
- Vitamin C, total ascorbic acid
- 32.39 mg
- Thiamin
- 1.29 mg
- Riboflavin
- 0.41 mg
- Folate, total
- 408.14 µg
- Vitamin B-12
- 0.36 µg
- Vitamin A, IU
- 7477.33 IU
- Niacin
- 8.43 mg
- Vitamin B-6
- 0.73 mg
- Retinol
- 0.00 µg
- Vitamin E, added
- 0.00 mg
- Vitamin B-12, added
- 0.00 µg
- Selenium, Se
- 2.12 µg
- Folic acid
- 0.00 µg
- Lutein + zeaxanthin
- 2211.79 µg
- Vitamin K (phylloquinone)
- 127.23 µg
- Carotene, beta
- 3945.04 µg
- Carotene, alpha
- 1064.52 µg
- Cryptoxanthin, beta
- 18.01 µg
- Lycopene
- 4908.19 µg
Other nutrients
Per serving
- Cholesterol
- 0.00 mg
- Water
- 547.88 g
- SFA 4:0
- 0.00 g
- SFA 6:0
- 0.00 g
- SFA 10:0
- <0.01 g
- SFA 16:0
- 1.82 g
- SFA 18:0
- 0.34 g
- MUFA 18:1
- 8.40 g
- PUFA 18:2
- 1.94 g
- PUFA 18:3
- 0.23 g
- PUFA 20:4
- 0.00 g
- PUFA 18:4
- 0.00 g
- MUFA 20:1
- 0.08 g
- MUFA 22:1
- 0.00 g
- Fatty acids, total monounsaturated
- 8.73 g
- Fatty acids, total polyunsaturated
- 2.16 g
- Ash
- 5.79 g
- Energy
- 1952.96 kJ
- SFA 8:0
- 0.00 g
- SFA 12:0
- <0.01 g
- SFA 14:0
- 0.05 g
- PUFA 22:6 n-3 (DHA)
- 0.00 g
- MUFA 16:1
- 0.25 g
- PUFA 20:5 n-3 (EPA)
- 0.00 g
- PUFA 22:5 n-3 (DPA)
- 0.00 g
- Alcohol, ethyl
- 0.00 g
- Caffeine
- 0.00 mg
- Theobromine
- 0.00 mg
Incomplete data
Unknown source coverage is not zero.
Calculation details
An estimate, not a laboratory analysis or regulatory nutrition label. Unquantified to-taste seasoning excluded: black pepper. Exclusion does not mean zero nutrients.
Calculated from retained ingredient source mappings; independent review pending.
Estimated from protein and carbohydrate at 4 kcal/g and fat at 9 kcal/g. This is not a breakdown of reported Calories; food-specific factors and carbohydrate composition can differ. Rounded percentages may not total exactly 100%; segments use exact shares. Unquantified to-taste ingredients are excluded; exclusion does not mean zero nutrients.
Per serving: calculated macro energy 492.48 kcal; reported Calories 466.22 kcal. Difference: 26.26 kcal.
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Your notes
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