Lentil and Spinach Soup Recipe

Introduction

This Lentil and Spinach Soup is a hearty, nutritious, and comforting dish that’s perfect for a cozy meal. Packed with plant-based protein, fiber, and a variety of vitamins, this soup is both satisfying and delicious. The earthy flavor of lentils pairs beautifully with fresh spinach and aromatic spices, making it a versatile option for lunch or dinner.

Ingredients (Quantities)

For the Soup:

Olive oil: 2 tablespoons
Onion: 1 medium, finely chopped
Garlic: 3 cloves, minced
Carrots: 2, diced
Celery: 2 stalks, diced
Tomatoes: 1 can (14 oz) diced or crushed
Dry lentils: 1 cup (brown, green, or red lentils)
Vegetable broth: 6 cups
Spinach: 3 cups, fresh or 1 cup frozen, thawed
Ground cumin: 1 teaspoon
Paprika: 1 teaspoon
Turmeric: 1/2 teaspoon
Bay leaf: 1
Salt: 1 teaspoon (adjust to taste)
Black pepper: 1/2 teaspoon

For Garnish:

Fresh parsley: 1/4 cup, chopped
Lemon juice: 1–2 tablespoons (freshly squeezed)
Crushed red pepper flakes: (optional, for spice)

Optional Ingredients

Potatoes: 1 medium, diced, for extra heartiness
Coconut milk: 1/2 cup, for a creamy texture
Red chili paste: 1 teaspoon, for added heat
Rice or quinoa: 1/2 cup cooked, stirred in at the end for a more filling dish

Instructions

Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add the onion, garlic, carrots, and celery. Cook for 5–7 minutes, stirring occasionally, until softened and fragrant.
Add the spices: Stir in cumin, paprika, turmeric, and the bay leaf. Cook for 1 minute to toast the spices.
Combine the base ingredients: Add the lentils, diced tomatoes, and vegetable broth. Stir to combine.
Simmer the soup: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25–30 minutes, or until the lentils are tender.
Add the spinach: Stir in the fresh spinach and let it wilt into the soup, about 2–3 minutes. If using frozen spinach, ensure it’s heated through.
Adjust seasoning: Remove the bay leaf. Stir in lemon juice and adjust salt and pepper to taste.
Serve: Ladle the soup into bowls, garnish with fresh parsley and optional red pepper flakes, and serve warm.

Tips for Success

For a smoother soup, use an immersion blender to puree part of the soup, leaving some texture.
Rinse lentils under cold water before cooking to remove any debris or dirt.
Add spinach just before serving to preserve its vibrant color and nutrients.
This soup thickens as it cools; add a splash of water or broth when reheating if needed.