Lentil Soup with Spinach

Prep Time: 10 min	Cook Time: 25 min
Total Time: 35 min	Servings: 1

Introduction

Indulge in a warm and comforting bowl of our Red Lentil and Vegetable Soup, a wholesome dish featuring a delightful blend of hearty red lentils, tender vegetables, and a symphony of fragrant spices. This nourishing recipe is ideal for those seeking a filling yet nutritious meal that's both vegan and protein-rich. Perfect for a cozy night in or a healthy lunch, our flavorful soup will satisfy your hunger while providing essential nutrients and antioxidants.

Health Benefits

Protein-Packed Lentils: Red lentils are an excellent source of plant-based protein, supporting muscle health and promoting satiety.
Fiber-Rich Vegetables: Onions, carrots, spinach, and optional vegetables like celery, tomatoes, and potatoes contribute fiber, vitamins, and minerals for digestive health and overall wellness.
Antioxidant-Rich Spices: Cumin, turmeric, paprika, and coriander deliver powerful antioxidants and anti-inflammatory compounds, promoting immune health and reducing inflammation.
Low-Sodium Vegetable Broth: Using low-sodium broth allows you to control the amount of salt in the dish while providing a flavorful base for the soup.

Ingredients

1 cup red lentils
4 cups vegetable broth (low sodium)
1 onion, chopped
2 carrots, diced
2 cups fresh spinach, chopped
1 teaspoon ground cumin
Salt and pepper to taste

Optional Additions

2 cloves garlic, minced
1 teaspoon turmeric
1 teaspoon smoked paprika
1 teaspoon ground coriander
1 can diced tomatoes (14.5 oz)
1 bay leaf
1 tablespoon olive oil
1 cup diced celery
1 cup diced potatoes or sweet potatoes
½ cup coconut milk (optional for creaminess)
1 tablespoon lemon juice

Cooking Instructions

Prepare the Ingredients:

Rinse the lentils under cold water and set aside. Chop the onion, carrots, and spinach. If using optional ingredients like garlic or celery, prepare them as well.

Sauté the Aromatics:

In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and diced carrots, and sauté for 5-7 minutes until softened and fragrant. Add minced garlic and sauté for an additional 1 minute.

Add Spices and Lentils:

Stir in the ground cumin, and any other optional spices like turmeric, smoked paprika, or ground coriander. Cook for 1 minute to toast the spices and enhance their flavor. Add the rinsed lentils to the pot and stir to coat with the spices.

Add Broth and Simmer:

Pour in the vegetable broth and add the bay leaf if using. Bring the mixture to a boil, then reduce the heat to low and simmer for 20 minutes, or until the lentils are tender and have absorbed most of the liquid. If using, add diced tomatoes and potatoes at this stage.

Add Spinach and Finish:

Stir in the chopped spinach and cook for an additional 2-3 minutes until the spinach is wilted and tender. If you prefer a creamier texture, stir in ½ cup of coconut milk and let it heat through. Remove the bay leaf if used.

Season and Serve:

Season the soup with salt and pepper to taste. Add a splash of lemon juice to brighten the flavors. Serve the soup hot, garnished with a drizzle of olive oil or a sprinkle of fresh herbs like parsley or cilantro.

Serving Suggestions

Serve with a side of crusty whole grain bread or garlic bread: For dipping and to make the meal more filling.
Pair with a simple green salad or a side of steamed vegetables: For added vitamins and a fresh contrast.
Top with a dollop of Greek yogurt or a sprinkle of Parmesan cheese: For extra creaminess and flavor.

Tips and Variations

For a smoother soup: Use an immersion blender to partially blend the soup for a creamier texture.
To add more protein: Stir in cooked chickpeas or white beans along with the spinach.
For a spicier version: Add a pinch of red pepper flakes or a diced jalapeño when sautéing the vegetables.