Chilled Lentil Soup with Spinach
Delightfully refreshing and packed with wholesome goodness, this chilled lentil soup with spinach is the perfect recipe for warm days or when you're craving a lighter yet satisfying meal. Featuring tender green or brown lentils blended with vibrant fresh spinach, aromatic spices like cumin and coriander, and a splash of zesty lemon juice, this soup offers a harmonious balance of earthy and citrusy flavors. The silky smooth texture is achieved with an easy blending process, while a garnish of creamy Greek yogurt and fragrant parsley adds the perfect finishing touch. Ready in under an hour yet chilled to perfection after a quick stint in the fridge, this easy-to-make vegan-friendly soup is a nutrient-rich powerhouse that's high in protein and fiber, making it both delicious and nourishing. Serve it at your next gathering as a refreshing appetizer or enjoy it solo as a healthy, make-ahead lunch!
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 4 cups Water
- 2 cups Fresh spinach leaves
- 2 tablespoons Olive oil
- 1 medium Yellow onion (finely chopped)
- 2 units Garlic cloves (minced)
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 cup Plain Greek yogurt (optional, for garnish)
- 2 tablespoons Fresh parsley (chopped, optional, for garnish)
Instructions
Rinse the lentils under cold running water and pick out any debris or stones. Set aside.
In a large pot, combine the lentils and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Skim off any foam that accumulates on the surface during cooking.
While the lentils are cooking, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
Add the minced garlic, ground cumin, and ground coriander to the skillet. Cook for another 1-2 minutes until fragrant, then remove from heat.
Once the lentils are cooked, drain any excess water and return them to the pot. Stir in the cooked onion and garlic mixture.
Add the fresh spinach leaves to the pot and stir until they wilt from the heat of the lentils. Allow the mixture to cool slightly, about 10 minutes.
Using an immersion blender (or working in batches with a regular blender), blend the soup until smooth. If the soup is too thick, add water, 1/4 cup at a time, until you reach your desired consistency.
Stir in the lemon juice, salt, and ground black pepper. Taste and adjust seasoning if necessary.
Transfer the soup to a large bowl, cover, and refrigerate for at least 2 hours or until completely chilled.
Before serving, give the soup a good stir. Serve in individual bowls, garnished with a dollop of Greek yogurt and a sprinkle of fresh parsley, if desired.
Nutrition Facts
Calories |
161 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 518 mg | 23% | |
| Total Carbohydrate | 17.1 g | 6% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 3.5 g | ||
| Protein | 8.5 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 98 mg | 8% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 387 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
