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Spinach Lentil Soup 4.png

Spinach Lentil Soup


  • Author: Brandi Oshea
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Diet: Vegan

Description

🍲 Packed with plant-based protein and nutrients, this hearty lentil spinach soup is a perfect one-pot meal that’s both budget-friendly and incredibly satisfying
🌿 The combination of earthy lentils and fresh spinach creates a nutritious soup that’s easy to make and even better the next day


Ingredients

Scale

2 tablespoons olive oil for sauteing aromatics and preventing sticking

1 onion, chopped for savory depth and sweetness

3 garlic cloves, minced for pungent aroma and immune-boosting properties

1 tablespoon grated ginger for fresh warming kick and aiding digestion

1 cup red lentils, rinsed for creamy texture and high protein

4 cups vegetable broth for flavorful liquid base

1 teaspoon ground cumin for earthy warmth

1 teaspoon ground turmeric for golden color and subtle bitterness

1 bay leaf for herbal notes during simmering

4 cups fresh spinach for greens, vitamins, and color

1 cup diced tomatoes for acidity and juiciness

Salt and pepper, to taste for seasoning

Lemon juice, to taste for brightening flavors


Instructions

1-First Step: Mise en place and initial saute. Chop 1 onion, mince 3 garlic cloves, and grate 1 tablespoon ginger. Heat 2 tablespoons olive oil in a large pot over medium heat for 1 minute. Add the onion, garlic, and ginger. Cook for 5 minutes, stirring often, until softened and fragrant. This builds the flavor foundation. Watch the heat to avoid burning garlic, which turns bitter. If onions stick, add a splash of water.

2-Second Step: Add lentils and broth. Rinse 1 cup red lentils under cold water until clear to remove starch and prevent foam. Stir them into the pot with the aromatics. Pour in 4 cups vegetable broth. Add 1 teaspoon cumin, 1 teaspoon turmeric, and 1 bay leaf. Bring to a boil over high heat, about 3-4 minutes. This infuses spices into the lentils early.

3-Third Step: Simmer the base. Reduce heat to medium-low, cover partially, and simmer for 20 minutes. Stir every 5 minutes. Lentils will break down, thickening the soup naturally. Red lentils cook faster than green, creating creaminess without blending yet. Taste midway; if too thick, add 1/2 cup water. Remove bay leaf now.

4-Fourth Step: Incorporate greens and tomatoes. Stir in 4 cups fresh spinach and 1 cup diced tomatoes. Cook uncovered for 5 minutes until spinach wilts and tomatoes soften. Spinach reduces volume quickly, so pack it in. Tomatoes add freshness; use canned if fresh are unavailable, drained.

5-Fifth Step: Blend for creaminess. For creamy spinach lentil soup, transfer half the soup to a blender. Puree until smooth, 1-2 minutes on high. Return to pot and stir. Use an immersion blender for ease, avoiding extra dishes. This step is optional but elevates texture. Safety tip: vent blender to release steam.

6-Final Step: Season and serve. Add salt, pepper, and lemon juice to taste. Start with 1 teaspoon salt, 1/2 teaspoon pepper, and juice from 1/2 lemon. Stir 1 minute more. Ladle into bowls. Garnish with extra spinach, lemon wedges, or yogurt for non-vegans. Serves 4-6 hearty portions. Pair with crusty bread.

Notes

🍚 Red lentils cook faster than brown or green lentils, but the latter hold their shape better in soups
❄️ This soup freezes beautifully for up to 3 months – just add fresh spinach when reheating
🌱 For extra protein, add a cup of cooked quinoa or serve with a dollop of Greek yogurt

  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1.5 cups
  • Calories: 280
  • Sugar: 8g
  • Sodium: 680mg
  • Fat: 4g
  • Saturated Fat: 0.5g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 18g
  • Protein: 16g
  • Cholesterol: 0mg

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