Recipe: Spring Lentil Soup

This Spring Lentil Soup is a simple, nourishing recipe that brings together whole, plant-based ingredients to support overall health in a gentle, approachable way. Featured in the Food as Medicine Everyday cookbook, it reflects the idea that everyday meals can play a meaningful role in how we feel; supporting energy, digestion, and resilience.

At the center of the recipe are red lentils, a rich source of plant-based protein, fiber, and essential minerals like iron and folate. Lentils are also known for supporting stable blood sugar and gut health, both key for maintaining steady energy.

A few standout ingredients make this soup especially supportive:

  • Garlic & onion provide antioxidants and compounds that support immune health and help reduce inflammation
  • Carrots & Celery offer fiber and phytonutrients that support digestion and overall wellness
  • Spinach adds iron, magnesium, and antioxidants to support cellular health
  • Fresh herbs bring brightness along with beneficial plant compounds
  • Lemon juice adds a source of vitamin C that helps enhance iron absorption and adds a fresh finish

This Spring Lentil Soup is hearty, flavorful, and easy to make, perfect for a cozy lunch or dinner. It’s a reminder that simple, plant-forward meals can nourish the body and delight the senses at the same time.

Ingredients:

  • 1 Tablespoons olive oil
  • 1 yellow onion, diced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 4 cloves garlic, peeled and minced
  • 2 cups red lentils
  • 8 cups low-sodium vegetable broth
  • 1 cup fresh parsley, chopped
  • 1 cup fresh basil, chopped
  • 5 cups spinach, finely chopped
  • 1/2 cup lemon juice
  • 1 teaspoon salt (more or less, to taste)

Instructions

  1. Heat a large stock pot over medium heat, add olive oil. Add onions and sauté for 3-4 minutes. Then add celery, carrots, and garlic. Sauté for an additional 3-4 minutes.
  2. Rinse and drain lentils, and add to pot along with the broth. Bring to a boil and cover. Reduce heat and simmer for 20 minutes, until lentils are soft and thoroughly cooked.
  3. Remove pot from heat and add parsley, basil, spinach, lemon juice, and salt. Stir until combined, and serve.