Iron Soup Spinach and Lentil with a Punch
Nourish your body and tantalize your taste buds with "Iron Soup Spinach and Lentil with a Punch," a hearty, nutrient-packed recipe that’s perfect for busy weeknights or meal prepping. Bursting with plant-based protein from tender lentils and loaded with the iron-rich goodness of fresh spinach, this soup is elevated by warm spices like cumin, turmeric, and paprika for a bold, flavorful kick. A squeeze of zesty lemon juice adds a refreshing brightness, while an aromatic base of sautéed onions, carrots, and celery creates a comforting foundation. Ready in just 45 minutes, this wholesome delight is not only easy to make but also entirely vegan and gluten-free, making it a versatile option for diverse dietary needs. Garnished with a sprinkle of fresh parsley, this satisfying soup is best served warm with crusty bread or on its own as a complete, nutritious meal!
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Recipe Information
Ingredients
- 1 cup lentils (red or green, rinsed and drained)
- 4 cups fresh spinach (roughly chopped)
- 2 tablespoons olive oil
- 1 medium onion (finely chopped)
- 1 medium carrot (diced)
- 1 medium celery stalk (diced)
- 3 cloves garlic cloves (minced)
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 0.5 teaspoons ground turmeric
- 4 cups vegetable stock
- 2 tablespoons tomato paste
- 1 teaspoon salt
- 0.5 teaspoons black pepper (freshly ground)
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley (chopped, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrot, and celery, and sauté for about 5 minutes until softened.
Stir in the minced garlic, cumin, paprika, and ground turmeric, and cook for another minute until fragrant.
Add the rinsed lentils to the pot, followed by the vegetable stock and tomato paste. Stir well to combine.
Bring the mixture to a boil, then lower the heat to a simmer. Cover and cook for 20 minutes, stirring occasionally, until the lentils are tender.
Add the chopped spinach to the pot, allowing it to wilt into the soup. Stir in the salt, black pepper, and lemon juice. Let it simmer for another 5 minutes.
Taste and adjust seasoning as needed.
Ladle the soup into bowls, garnish with fresh parsley, and serve warm.
Nutrition Facts
Calories |
248 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1095 mg | 48% | |
| Total Carbohydrate | 33.3 g | 12% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 7.8 g | ||
| Protein | 11.0 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1012 mg | 22% | |
*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.
