Lentil and Spinach Soup
Warm up with a hearty and nutritious Lentil and Spinach Soup, a comforting bowl of goodness that’s as flavorful as it is wholesome. This easy-to-make recipe combines protein-packed lentils, vibrant fresh spinach, and a medley of aromatic vegetables, including onion, carrot, and celery, all simmered in a spiced vegetable broth infused with cumin, paprika, and thyme. A touch of zesty lemon juice brightens every spoonful, while optional parsley makes the perfect fresh garnish. Ready in under an hour, this vegan and gluten-free soup is ideal for a cozy weeknight dinner or a meal-prep favorite. Serve it with crusty bread or enjoy it on its own for a satisfying, nutrient-dense dish the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 medium Onion, diced
- 3 cloves Garlic, minced
- 2 medium Carrot, diced
- 2 stalks Celery, diced
- 1 cup Dried green or brown lentils, rinsed
- 6 cups Vegetable broth
- 1 14-ounce can Canned diced tomatoes
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 cups Fresh spinach, roughly chopped
- 2 tablespoons Lemon juice
- 2 tablespoons Parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until it becomes translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 5 minutes, stirring occasionally.
Add the lentils, vegetable broth, diced tomatoes (with their juice), ground cumin, paprika, dried thyme, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for 25-30 minutes, or until the lentils are tender.
Stir in the chopped spinach and cook for an additional 2-3 minutes, until the spinach wilts.
Remove the pot from heat and stir in the lemon juice.
Serve the soup hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6574 mg | 286% | |
| Total Carbohydrate | 178.8 g | 65% | |
| Dietary Fiber | 53.2 g | 190% | |
| Total Sugars | 48.4 g | ||
| Protein | 57.7 g | 115% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 737 mg | 57% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 6231 mg | 133% | |
*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.
