Hearty Spinach and Lentil Soup


A hearty soup served as a main dish… a great idea for a cold winter day!

  • Servings: 5
  • Preparation time: 15 minutes
  • Cooking time: 30 minutes
  • Cost per serving: $1.29
  • Storage: 3 days in the fridge. Can be frozen.
  • Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, can opener, colander, large pot, wooden spoon, ladle
  • This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition
Fondation OLO | Recette | Soupe aux lentilles et aux épinards


  • 15 ml (1 tbsp) canola oil
  • 1 small yellow onion, peeled and chopped
  • 2 celery sticks, chopped
  • 4 garlic cloves, peeled and minced
  • 10 ml (2 tsp) ground cumin
  • Salt, pepper and Tabasco-style hot sauce, to taste
  • 2 cans (540 ml) lentils, drained and rinsed
  • 60 ml (¼ cup) uncooked rice
  • 1.5 litres (6 cups) chicken broth Our short video will show you how to make your own broth
  • 8 frozen spinach nuggets (about 310 ml/1¼ cup)


1. In a large pot, heat the oil over medium-high heat, add the onion and celery and cook for about 5 minutes.

2. Add the garlic and cook for another minute. Add salt and pepper.

3. Add the lentils, rice and chicken broth.

4. Bring to a boil, then reduce heat to medium-low. Add the spinach and simmer for about 20 minutes, or until the rice is done.

Tip: Use the cooking time to prepare your side dishes.

5. You can add a little hot sauce and adjust the salt and pepper as needed, before serving.

Nutritional balance

This recipe provides foods from the following food groups:

  • Vegetables
  • Fruit
  • Meat and alternatives
  • Grain products

Serve with:

  • A grain product (bread, for example)
  • A vegetable to round out the serving (raw vegetables, for example) and a fruit
  • A glass of milk or fortified soy beverage or a piece of cheese