Green Lentil and Spinach Soup
Green Lentil and Spinach Soup is a wholesome and nutritious dish, perfect for those seeking a hearty, plant-based meal that’s both satisfying and nourishing. Packed with protein, fiber, and essential vitamins, this soup combines the earthy flavor of green lentils with the fresh, vibrant taste of spinach, creating a well-balanced and filling dish.
Lentils are an excellent source of plant-based protein and are incredibly versatile, making them a staple in many cuisines worldwide. Paired with the rich, leafy spinach, this soup becomes a powerhouse of nutrients that can be enjoyed on its own or as part of a larger meal.
What sets this soup apart is its simplicity. The ingredients are minimal, yet they come together to create a comforting and flavorful meal that’s easy to prepare. Whether you’re following a vegetarian or vegan diet, or simply looking to add more plant-based meals to your repertoire, Green Lentil and Spinach Soup is a fantastic choice. The beauty of this soup lies in its balance—earthy lentils, savory spices, and the freshness of spinach meld together to create a soup that’s satisfying without being overly rich. It’s the perfect meal for any time of year, offering warmth and nutrition in every bowl.
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
2 medium carrots, peeled and diced
2 celery stalks, chopped
1 cup dried green lentils, rinsed
4 cups vegetable broth (or chicken broth)
1 (14.5-ounce) can diced tomatoes, with juices
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
Salt and pepper to taste
4 cups fresh spinach, washed and chopped
2 tablespoons fresh lemon juice (optional, for brightness)
Fresh parsley or cilantro, chopped (for garnish)
How to Make:
Prepare the Ingredients: Start by chopping the onion, garlic, carrots, and celery into small, even pieces. Rinse the green lentils thoroughly in cold water to remove any dirt or debris. Set the vegetables and lentils aside while you prepare the rest of the soup.
Sauté the Aromatics: In a large soup pot, heat the olive oil over medium heat. Add the chopped onions and carrots, and sauté for 5-7 minutes, stirring occasionally, until the onions are softened and translucent. Add the garlic and celery, and cook for another 2-3 minutes, until the garlic becomes fragrant and the celery softens. This step builds a flavorful base for your soup.
Cook the Lentils: Add the rinsed green lentils to the pot and stir them in with the vegetables. Toast the lentils for about 2-3 minutes to enhance their flavor and allow them to absorb the spices. Then, add the cumin, coriander, turmeric, salt, and pepper, and stir well to coat the lentils and vegetables with the spices.
Add the Broth and Tomatoes: Pour in the vegetable broth and the canned diced tomatoes with their juices. Stir everything together, and bring the soup to a boil over high heat. Once the soup reaches a boil, reduce the heat to low, cover the pot, and let it simmer for about 30-40 minutes, or until the lentils are tender and have absorbed most of the liquid. Stir occasionally, and add more broth or water if the soup gets too thick.
Add the Spinach: Once the lentils are tender, stir in the chopped spinach. Allow the spinach to wilt into the soup, which will only take about 2-3 minutes. The spinach will add a vibrant green color and a burst of nutrients, complementing the earthy flavor of the lentils.
Finish the Soup: Taste the soup and adjust the seasoning if necessary. You can add more salt, pepper, or spices to suit your preference. If you like a bit of tang, add the fresh lemon juice to brighten up the flavors of the soup. Lemon juice adds a nice contrast to the richness of the lentils and enhances the overall flavor profile.
Serve: Once the spinach is wilted and the soup is well-seasoned, ladle the soup into bowls. Garnish with freshly chopped parsley or cilantro for an added burst of freshness and color. Serve the soup hot, with a slice of crusty bread on the side, if desired.
Chef’s Note:
Lentil Variations: Green lentils are ideal for this soup because they hold their shape when cooked and have a slightly peppery flavor. However, if you prefer, you can use brown lentils, which will cook a little faster but will also become softer. Avoid using red lentils, as they tend to break down and become mushy, which may not provide the texture you’re looking for in this recipe.
Spice Adjustments: This soup is mildly spiced, but you can adjust the seasoning to suit your taste. If you prefer more heat, consider adding a pinch of cayenne pepper or red pepper flakes. For a more aromatic soup, add a cinnamon stick or a few cardamom pods during the simmering process and remove them before serving.
Make Ahead and Storage: This soup can be made ahead of time and stored in the refrigerator for up to 4 days. The flavors will deepen and improve as it sits. It also freezes well for up to 3 months. To reheat, simply thaw the soup in the fridge overnight and heat on the stove, adding a bit of extra broth or water if needed.
Vegan Option: This soup is already vegan, but if you prefer to make it creamier, you can add a splash of coconut milk or a dollop of cashew cream during the final step. This will add richness without compromising the flavor profile of the soup.
Nutrition Information (per serving):
Calories: 230 kcal
Protein: 12 grams
Fat: 4 grams
Saturated Fat: 1 gram
Carbohydrates: 39 grams
Fiber: 14 grams
Sugar: 7 grams
Cholesterol: 0 mg
Sodium: 540 mg
Potassium: 850 mg
Vitamin A: 80% of the Daily Value (DV)
Vitamin C: 35% of the DV
Calcium: 10% of the DV
Iron: 20% of the DV
Note: Nutritional values are estimates and can vary depending on specific ingredients used (such as the type of vegetable broth or additional spices). If you are watching your sodium intake, opt for a low-sodium vegetable broth and adjust the seasoning accordingly.
Conclusion:
Green Lentil and Spinach Soup is a satisfying, nutritious, and easy-to-make dish that can be enjoyed any time of year. With its rich flavors, hearty lentils, and vibrant spinach, this soup is both comforting and healthy. The combination of spices like cumin and coriander gives the soup an aromatic depth, while the addition of spinach adds freshness and a nutritional boost. Whether you’re looking for a filling vegan meal or a light dinner, this soup is sure to please. Serve it with a side of crusty bread, and you’ve got yourself a complete, nourishing meal.