Spinach Lentil and Butter Bean Soup

Spinach Lentil and Butter Bean Soup has become my default lunch because it’s ridiculously easy to make in bulk and actually gets better over the week. The combination of red lentils and butter beans gives you complete plant protein that keeps you full for hours. My gym buddy Mike started making this after he saw me eating it three days in a row and said it’s the first “diet food” that didn’t leave him starving an hour later.

The secret to this soup is the mint. I know dried mint sounds weird if you’ve only had it in tea or mojitos, but it’s traditional in many Middle Eastern and Mediterranean bean soups. It adds this fresh, slightly sweet note that balances the earthy lentils. I learned about using mint in savory cooking from a Turkish neighbor who brought me a pot of something similar when I had the flu two winters ago. The frozen spinach is actually better than fresh here because it’s more concentrated and you don’t have to deal with stems or wilting. Just throw the frozen block right into the simmering soup.

What You’ll Need

Red lentils are perfect here because they break down and thicken the soup naturally. Don’t use green or brown lentils as they won’t create the same creamy texture. Butter beans add creaminess and protein.

• 1 tablespoon olive oil
• 1 red onion, finely chopped
• 4 cloves garlic, peeled and crushed
• 1 teaspoon turmeric
• 3/4 cup (150g) dried red lentils, rinsed
• 6 cups (1.5 liters) vegetable stock
• 1 teaspoon dried mint
• 9 oz (250g) frozen spinach
• 1 bay leaf
• 2 sprigs fresh thyme
• Two 14 oz (400g) cans butter beans, rinsed and drained
• Salt and pepper to taste
• Crusty bread for serving
• Vegan pesto or non-dairy cream for serving (optional)

More Nutritious Lentil and Bean Soups

This spinach lentil and butter bean soup with its unexpected dried mint delivers complete plant protein, making it perfect alongside other nutrient-dense soups in your meal prep rotation. The French Lentil Bacon Soup uses French lentils that hold their shape for a different texture, while the Butter Bean Stew shares the creamy butter bean base but adds arborio rice for extra thickness and satisfaction.

For variety in your plant-based soup collection, pair this protein-packed recipe with the warming spices of Pumpkin Black Bean Soup featuring coconut milk and lime, or explore the Italian-inspired Vegan Tuscan White Bean Soup that uses white wine and caramelized vegetables for depth. Both complement the herbal freshness of this mint-enhanced lentil soup beautifully.

Step-by-Step Cooking

Step 1: Heat olive oil in your large pan over low heat. Add the finely chopped red onion and cook slowly, stirring often, for 10 minutes. You want the onion very soft, sweet, and translucent without any browning. Low and slow is the key here.

Step 2: Add the crushed garlic and turmeric to the softened onions. Cook for 2 minutes, stirring constantly so the garlic doesn’t burn. The turmeric will turn everything golden yellow and smell earthy and warm.

Step 3: Add the rinsed red lentils, vegetable stock, dried mint, frozen spinach block, bay leaf, and fresh thyme sprigs. Stir to combine. The frozen spinach will break apart as the soup heats.

Step 4: Increase heat to medium-high and bring the soup to a simmer. Once it’s gently bubbling, reduce heat to medium-low to maintain a steady simmer. Cook for 20 minutes, stirring occasionally to prevent sticking. The red lentils will break down and thicken the soup.

Step 5: Add the rinsed butter beans. Season with salt and pepper. I start with 1 teaspoon salt and 1/2 teaspoon pepper, then adjust. Stir everything together.

Step 6: Let the soup simmer for another 7-8 minutes until the butter beans are heated through and all the flavors meld. The soup should be thick and creamy from the broken-down lentils.

Step 7: Remove and discard the bay leaf and thyme sprigs. Taste and adjust seasoning as needed. I usually add another pinch of salt and a squeeze of lemon juice here.

Step 8: Ladle into bowls and serve with generously buttered crusty bread or toast for dipping. Top with a swirl of vegan pesto or a drizzle of non-dairy cream if desired.

What to Serve With This

This soup is hearty and complete, but these sides add variety and texture.

Crusty Bread with Vegan Butter: Warm, crusty bread is essential for soaking up the flavorful, creamy broth. The butter adds richness.

Garlic Toast: Thick slices of toasted bread rubbed with garlic and brushed with olive oil add aromatic crunch and complement the herbs in the soup.

Vegan Pesto Swirl: A generous dollop of basil pesto stirred into each bowl adds bright, herbal notes that enhance the mint and thyme.

Simple Tomato Salad: Fresh tomatoes with red onion, olive oil, and balsamic vinegar provide acidity and freshness that balances the hearty soup.

Roasted Vegetables: Caramelized Brussels sprouts, cauliflower, or carrots add extra nutrition and slightly sweet, nutty flavor.

Storing and Reheating

Store in a covered container in the refrigerator for 4-5 days. This soup is perfect for meal prep and tastes even better the next day.

Reheat gently on the stovetop over medium-low heat, stirring occasionally. Add vegetable stock or water since the lentils continue absorbing liquid as the soup sits. I usually add about 1/2 cup when reheating.

This soup freezes well in covered freezer-safe containers for up to 3 months. Thaw in the refrigerator overnight before reheating. You can also microwave individual portions straight from frozen, stirring frequently.

Questions About This Recipe

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