Description
A hearty, one-pot lentil spinach soup packed with protein-rich lentils, vibrant spinach, and aromatic vegetables in a rich, comforting broth. Perfect for meatless meals, meal prep, or cozy nights in.
Ingredients
Scale
- 2 cups green lentils (rinsed and sorted)
- 6 cups fresh baby spinach (or 4 cups chopped mature spinach)
- 6 cups low-sodium vegetable broth
- 1 large yellow onion, diced
- 3 carrots, diced
- 3 celery stalks, diced
- 4 garlic cloves, minced
- 2 tablespoons olive oil
- 1 can (14.5 oz) diced tomatoes, drained
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- Salt and black pepper to taste
- 2 tablespoons fresh lemon juice
- 1/4 cup fresh parsley, chopped
- Optional: Red pepper flakes, nutritional yeast, fresh herbs, crusty bread for serving
Instructions
- Sort and rinse lentils under cold water, removing any debris. Dice all vegetables into uniform 1/4-inch pieces. Wash spinach and prepare garnishes.
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook for 5-7 minutes until softened and translucent.
- Add garlic, thyme, cumin, and smoked paprika. Cook for 1 minute until fragrant.
- Pour in vegetable broth, then add lentils, diced tomatoes, and bay leaves. Bring to a boil, then reduce heat to a simmer.
- Simmer uncovered for 20-25 minutes until lentils are tender but not mushy.
- Remove bay leaves. Stir in spinach in batches, letting it wilt. Add salt, pepper, lemon juice, and parsley. Stir well and serve hot.
Notes
Use green lentils for best texture. Don’t overcook spinach to preserve nutrients. Make it oil-free by sautéing veggies in broth. Freezes well for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 230
- Sugar: 5g
- Sodium: 480mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 12g
- Protein: 16g
- Cholesterol: 0mg