Sopa de Lentejas (Spanish Lentil Soup with Vegetables)

Why You’ll Love This Recipe

I love how satisfying this soup is without needing any meat or dairy. The lentils add a rich, earthy flavor and plenty of protein, while the vegetables bring natural sweetness and texture. The smoked paprika gives it a subtle depth and warmth that makes each spoonful feel like a hug. It’s also a great way to clean out the fridge—I can swap in whatever vegetables I have on hand.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

2 tablespoons olive oil
2 medium onions, diced
1 large carrot, diced
2 celery stalks, diced
1 large parsnip, diced
1 teaspoon Himalayan salt
3 large garlic cloves, finely chopped
2 teaspoons smoked paprika
1 tablespoon fresh thyme, finely chopped
1 tablespoon fresh rosemary, finely chopped
1 can (14 oz) chopped tomatoes
2 medium potatoes, cubed (about 250 g)
175 g brown or green lentils, rinsed
2 bay leaves
1½ litres (6 cups) low-salt vegetable stock
100 g baby spinach
Freshly ground black pepper, to taste

Directions

1. I heat olive oil in a large pot or Dutch oven, then sauté the onions, carrot, celery, and parsnip over medium heat for 8–10 minutes until they begin to soften.

2. I add the salt and garlic and let them cook for another minute until fragrant.

3. I stir in the smoked paprika, thyme, and rosemary, cooking for one more minute to bring out the flavors.

4. I mix in the chopped tomatoes, potatoes, rinsed lentils, bay leaves, and vegetable stock. I bring everything to a boil, then lower the heat and cover the pot.

5. I let the soup simmer gently for 25–30 minutes, stirring occasionally, until the lentils are tender.

6. I add the spinach and cover the pot again for a minute so the leaves wilt.

7. I season with freshly ground black pepper and a bit more salt if needed, then serve with crusty bread.

Servings And Timing

This recipe serves 4 people. It takes 10 minutes to prepare, 40 minutes to cook, and is ready in about 50 minutes total.

Variations

Sometimes I add a splash of lemon juice or red wine vinegar at the end to brighten the flavors. If I want a creamier texture, I blend a portion of the soup and mix it back in. For a spicier version, I add a pinch of chili flakes or a diced jalapeño. And when I feel like turning it into more of a stew, I reduce the broth slightly and toss in extra root vegetables like turnips or sweet potatoes.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It reheats beautifully in a saucepan over low heat, and I often add a splash of water or broth to loosen it up. This soup also freezes well—I portion it into containers and freeze for up to 3 months. When I reheat from frozen, I thaw it in the fridge overnight or warm it straight from the freezer on the stove.

FAQs

Can I Use Canned Lentils Instead Of Dry?

Yes, but I reduce the cooking time since canned lentils are already cooked. I add them during the last 10 minutes of simmering to avoid overcooking.

What Can I Use Instead Of Parsnip?

I sometimes use a turnip, sweet potato, or even more carrot if I don’t have parsnip on hand.

Is This Soup Gluten-Free?

Yes, it’s naturally gluten-free as long as the stock and any sides (like bread) are gluten-free.

Can I Add Protein To This Soup?

Definitely. I occasionally stir in cooked beans, crumbled tofu, or even shredded chicken if I’m not keeping it vegan.

Do I Need To Soak The Lentils First?

No, brown or green lentils cook perfectly in the broth without soaking. I just rinse them well before adding them to the pot.

Conclusion

Sopa de Lentejas is a deeply comforting and nutritious soup I love making all year round, but especially during colder months. It’s packed with fiber, plant-based protein, and rich flavors from herbs and spices. Whether I serve it for a cozy lunch or a light dinner with crusty bread, this soup always hits the spot.