Lentil Soup with Spinach is a hearty and nutritious dish that combines the rich, earthy flavors of lentils with the freshness and vibrancy of spinach. This comforting soup is not only easy to prepare, but it’s also packed with essential nutrients like protein, fiber, and vitamins. Lentils, being a great plant-based source of protein, are perfect for vegetarians, vegans, or anyone looking to eat a healthy, filling meal. Spinach, on the other hand, brings a burst of freshness, making this soup even more satisfying and nourishing. Whether you’re seeking a quick, wholesome meal on a busy weeknight or want to prepare something nutritious to enjoy throughout the week, Lentil Soup with Spinach fits the bill perfectly. With a blend of spices and the natural flavors of vegetables, this soup is warm, comforting, and full of depth. Plus, it’s versatile, as you can add your favorite vegetables, herbs, or even protein sources to personalize it to your liking. In this recipe, we’ll guide you step-by-step on how to make this nourishing soup from scratch. It’s perfect for cozy nights at home and a fantastic way to boost your daily intake of plant-based ingredients.
Why You’ll Love This Recipe:
Lentil Soup with Spinach is one of those dishes that combines simplicity with rich flavor. It’s naturally hearty and satisfying, making it an ideal comfort food during colder months, yet light enough to be enjoyed year-round. The lentils provide a filling base while the spinach gives the soup a fresh, vibrant texture and a dose of vitamins like A, C, and K. Plus, the spices and vegetables infuse the soup with rich flavors without overwhelming it. This soup is not only delicious, but it’s also incredibly healthy. Lentils are high in fiber, which helps promote digestive health, and they are a fantastic source of plant-based protein. This makes the soup a great choice for vegetarians and vegans, but it’s equally satisfying for those who enjoy meat-based meals. The addition of spinach boosts the nutritional profile even further, offering plenty of antioxidants and anti-inflammatory compounds. Not only is this soup a great addition to your diet, but it’s also easy to prepare with minimal ingredients. You can make a large batch in just under an hour, and it stores well, making it perfect for meal prep or leftovers. Whether you’re looking for a quick lunch or a comforting dinner, Lentil Soup with Spinach is a delicious and nutritious option.
Ingredients:
To make this healthy and hearty Lentil Soup with Spinach, you’ll need the following ingredients:
- 1 tablespoon olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 1/2 cups dried lentils, rinsed
- 1 can (14.5 oz) diced tomatoes
- 6 cups vegetable broth (or chicken broth for a non-vegetarian version)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 4 cups fresh spinach, roughly chopped
- 1 tablespoon lemon juice (optional for added brightness)
Preparation:
Step 1: Sauté the Vegetables
Heat 1 tablespoon of olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion and sauté for about 3-4 minutes, until softened. Add the minced garlic, carrots, and celery, and sauté for another 5 minutes, stirring occasionally. This step helps to build the flavor base for the soup, and the vegetables will begin to release their natural sweetness.
Step 2: Add the Spices
Once the vegetables are softened, add the ground cumin, turmeric, and smoked paprika to the pot. Stir well to coat the vegetables with the spices. This is where the soup gets its rich and aromatic flavor. The spices bring warmth and depth to the dish, so be sure to cook them for about 1-2 minutes until fragrant.
Step 3: Add Lentils and Tomatoes
Add the rinsed lentils and diced tomatoes (with their juices) to the pot. Stir everything together to combine. Lentils are packed with protein and fiber, making them the perfect base for a hearty soup.
Step 4: Pour in the Broth
Pour in the vegetable broth, and give everything a good stir. Increase the heat to bring the soup to a boil, then reduce the heat to a simmer. Cover the pot and let the soup simmer for about 25-30 minutes, or until the lentils are tender. You may need to add additional broth or water if the soup thickens too much during cooking.
Step 5: Add Spinach and Season
Once the lentils are tender, stir in the fresh spinach. Let it wilt into the soup for about 2-3 minutes. Season with salt and pepper to taste. If you’d like an extra burst of flavor, add a tablespoon of lemon juice to brighten the soup. The spinach adds a fresh contrast to the earthiness of the lentils and enhances the soup’s nutritional value.
Variation:
- Add Protein: For a more substantial meal, you can add protein to the soup. Cooked chicken, turkey, or sausage can be added along with the broth. Alternatively, you can incorporate a can of beans, such as chickpeas or kidney beans, for an added protein boost.
- Spice It Up: If you like a bit of heat, add a pinch of red pepper flakes or chopped fresh chili peppers when sautéing the vegetables. This will give the soup a nice kick without overpowering the other flavors.
- Use Other Greens: While spinach is a fantastic option, you can swap it out for other leafy greens like kale, Swiss chard, or even arugula for a different flavor profile. Each green offers a unique taste and texture, making the soup even more versatile.
- Make It Creamier: For a creamier texture, blend part of the soup using an immersion blender or regular blender. This will give the soup a smooth consistency while leaving some lentils whole for added texture.
Cooking Notes:
- Lentils: Make sure to rinse the lentils thoroughly before adding them to the soup. Lentils can sometimes contain small stones or debris, so it’s important to check them carefully. Also, different types of lentils cook at different rates. For this recipe, green or brown lentils work best, as they hold their shape and texture while cooking.
- Broth: If you prefer a vegetarian or vegan version, use vegetable broth as the base. If you’re not vegetarian, chicken broth can be used for a richer flavor.
- Storing Leftovers: This soup stores very well, making it a great option for meal prep. After cooking, let the soup cool to room temperature before transferring it to an airtight container. It will keep in the refrigerator for up to 5 days, or you can freeze it for up to 3 months. When reheating, you may need to add a little extra broth or water as the soup may thicken over time.
Serving Suggestions:
Lentil Soup with Spinach is hearty enough to be a main dish, but it pairs wonderfully with a variety of sides to complete the meal. Here are a few serving suggestions:
- Crusty Bread: Serve the soup with a side of warm, crusty bread or a baguette for dipping. The bread complements the soup’s hearty texture and helps to soak up the flavorful broth.
- Salad: A simple side salad with mixed greens, cucumber, and a light vinaigrette pairs nicely with the soup for a balanced meal.
- Cheese: For an extra touch of richness, you can top the soup with a sprinkle of grated Parmesan cheese or crumbled feta. The cheese adds a creamy, salty element that enhances the flavor.
Tips:
- Customize the Seasoning: The beauty of Lentil Soup with Spinach lies in its versatility. Feel free to adjust the seasoning to suit your taste. You can experiment with different herbs like thyme, rosemary, or bay leaves to create your own flavor profile.
- Cooking for a Crowd: This soup is easy to scale up if you’re cooking for a larger group. Simply double or triple the recipe as needed and adjust the cooking time accordingly.
- Blending the Soup: If you prefer a smoother soup, you can use an immersion blender to blend part of the soup. This creates a creamy consistency while maintaining some texture from the lentils and vegetables.
Prep Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Nutritional Information:
- Calories: 250 calories per serving
- Protein: 16g
- Sodium: 600mg
(Note: Nutritional values are approximate and may vary depending on the specific ingredients used.)
FAQs:
Q: Can I use frozen spinach instead of fresh?
A: Yes, you can use frozen spinach instead of fresh. Just make sure to thaw and drain it before adding it to the soup. Frozen spinach is often more concentrated in flavor, so you may want to use a little less than the fresh spinach called for in the recipe.
Q: Can I make this soup in advance?
A: Yes, this soup stores wonderfully and actually tastes even better the next day once the flavors have had time to meld together. Make a big batch ahead of time, and store it in the fridge for up to 5 days, or freeze it for longer storage.
Q: Can I make this soup in a slow cooker or Instant Pot?
A: Absolutely! To make it in a slow cooker, simply sauté the vegetables and spices first, then transfer them to the slow cooker along with the lentils, tomatoes, and broth. Cook on low for 6-7 hours or high for 3-4 hours until the lentils are tender. For the Instant Pot, use the sauté function to cook the vegetables, then add the remaining ingredients and cook on high pressure for 15 minutes, followed by a natural release.
Conclusion:
Lentil Soup with Spinach is a wholesome, hearty, and easy-to-make dish that’s perfect for busy weekdays or relaxing weekends. Packed with protein, fiber, and essential nutrients, this soup is as nourishing as it is flavorful. Whether you enjoy it as a standalone meal or pair it with your favorite sides, it’s sure to satisfy your hunger and provide a boost of energy. With its versatility and simple ingredients, this soup is a perfect addition to any recipe collection, and it’s sure to become a family favorite in no time. Try it today and enjoy a bowl of comfort and health!
