Red lentil soup with spinach and courgettes

Lentil soups are my staple meal since I rarely eat meat and I need to get protein from other sources. I used to make red lentil and carrot soup every week until I kind of got bored of it. I now always like to experiment by adding different types of vegetables to my lentil soups. Not long ago I made red lentil soup with sweet potato and spinach, which was great, but this time I decided to make it with courgettes and spinach.

Red lentil soup with spinach and courgettes

Light vegetarian lunch or dinner
Author: Petra Kravos


  • 1-2 cups organic red lentils
  • 100-150 g of real spinach (bunched spinach)
  • 1 stalk of celery (chopped)
  • 1 small carrot (chopped)
  • 1 courgette (chopped)
  • 1 red onion (chopped)
  • 2-3 cloves of garlic
  • 1 vegetable stock cube (I use Kallo's organic vegetable stock cubes)
  • 2 tbsp rapeseed or coconut oil


  • Heat up the oil, add the chopped red onion and fry on medium heat for a few minutes.
  • Add chopped garlic, quickly stir and leave to cook for a minute or so before adding red lentils.
  • Add the stock cube and enough hot water to cover lentils which you need to cook for at least 20 minutes.
  • Add celery and chopped carrot and leave to cook for 5-10 minutes. This is added first as they take the longest to cook. After that add the chopped courgette.
  • While lentils are cooking they will quickly absorb water so you need to add more water when needed.
  • Add washed spinach towards the end when the soup is almost ready as spinach takes only a minute or two to cook.


Optional: to make this soup a little bit more interesting, experiment with spices - you could add some turmeric, cumin and even chilli flakes.
Serve with a slice of wholewheat or spelt bread and add a dash of lemon to help the body absorb more iron.

I really loved this lentil soup. Spinach and courgettes go so well with it and it was especially so tasty because I used bunched spinach. Try and get organic bunched spinach if you can. It really tastes different.