Description
Lentil and Spinach Soup is a hearty, nutrient-packed meal that combines protein-rich lentils and antioxidant-loaded spinach in a flavorful, easy-to-make soup. This wholesome dish offers a perfect balance of fiber, vitamins, and minerals, supports digestive health, and is suitable for vegan, vegetarian, and gluten-free diets.
Ingredients
Scale
Main Ingredients
- 1 cup red or brown lentils, rinsed
- 4 cups fresh spinach leaves
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric powder
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
Instructions
- Prepare Your Base: Heat olive oil in a large pot over medium heat. Add finely chopped onions and garlic, sautéing until they soften and become fragrant, creating a flavorful foundation for the soup.
- Add Spices and Lentils: Sprinkle in cumin, turmeric, and black pepper; stir briefly to toast the spices gently. Add rinsed lentils, coating them with the spices before pouring in vegetable broth.
- Simmer the Soup: Bring the mixture to a boil, then reduce heat to low and simmer uncovered for 20-25 minutes, or until lentils are tender and slightly broken down, thickening the soup naturally.
- Stir in Fresh Spinach: Add fresh spinach leaves and cook for another 5 minutes, allowing the greens to wilt and blend into the soup.
- Finish and Serve: Remove from heat, squeeze fresh lemon juice over the soup, and stir once more before serving warm.
Notes
- Soak Lentils First: Soaking lentils for 30 minutes reduces cooking time and ensures even texture.
- Use Fresh Spices: Freshly ground spices give better aroma and stronger flavor than pre-ground.
- Don’t Overcook Spinach: Add spinach towards the end to preserve nutrients and vibrant color.
- Adjust Thickness: For creamier soup, blend a portion and mix back in.
- Season Last: Add salt and lemon juice after cooking to prevent lentils from toughening.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: International
Nutrition
- Serving Size: 1 bowl (about 1.5 cups)
- Calories: 250
- Sugar: 4g
- Sodium: 350mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 15g
- Cholesterol: 0mg
Keywords: lentil soup, spinach soup, healthy soup, vegan soup, gluten free soup, plant-based protein
