Lentil and Spinach Soup: A Hearty, Healthy Comfort Bowl 🍲
Warm up with a bowl of this Lentil and Spinach Soup, a wholesome and flavorful dish that’s perfect for any season! Packed with protein-rich red lentils, nutrient-dense spinach, and aromatic spices, this vegetarian soup is both nourishing and satisfying. It’s quick to prepare, budget-friendly, and ideal for busy weeknights or meal prep. Whether you’re looking for a diabetic-friendly meal or a cozy vegan option, this soup is sure to become a favorite. Let’s get cooking! #recipeshare
Ingredients (Serves 4–6)
- 1 cup red lentils, rinsed
- 4 cups vegetable broth or water
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 (14 oz) can diced tomatoes (optional, for added flavor)
- 2 cups fresh spinach, roughly chopped
- 1 tsp turmeric
- 1 tsp ground cumin
- 1 tsp paprika
- Salt and pepper, to taste
- 1 tbsp olive oil
Equipment Needed
- Large pot or Dutch oven
- Wooden spoon or spatula
- Knife and cutting board
- Measuring cups and spoons
Instructions
- Sauté the Aromatics: Heat 1 tbsp olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, and sauté for 5–7 minutes until soft and translucent.
- Add Spices: Stir in the turmeric, cumin, and paprika. Cook for 1 minute, stirring constantly, to release the spices’ aromas.
- Add Lentils and Liquid: Add the rinsed red lentils, vegetable broth (or water), and diced tomatoes (if using). Stir well and bring to a boil.
- Simmer the Soup: Reduce the heat to low, cover, and simmer for 20–25 minutes, or until the lentils are tender and starting to break down. Stir occasionally to prevent sticking.
- Add Spinach: Stir in the chopped spinach and cook for an additional 5 minutes, until wilted and fully incorporated.
- Season and Serve: Season with salt and pepper to taste. Serve warm in bowls, with optional garnishes for extra flavor.
Nutritional Information (Per Serving, Based on 6 Servings)
- Calories: 180 kcal
- Total Fat: 3g
- Saturated Fat: 0.5g
- Carbohydrates: 28g
- Fiber: 7g
- Net Carbs: 21g
- Protein: 10g
- Sodium: 600mg (varies based on broth and salt)
Note: Nutritional values are approximate and may vary based on specific ingredients used. For diabetic-friendly diets, consult a dietitian for precise portion guidance.
Why This Recipe is Healthy
- Diabetic-Friendly: High in fiber and low in unhealthy fats, this soup helps stabilize blood sugar levels.
- Vegan/Vegetarian: Naturally plant-based, perfect for meat-free diets.
- Protein-Packed: Red lentils provide plant-based protein, keeping you full and satisfied.
- Nutrient-Dense: Spinach adds iron, vitamins A and C, and antioxidants.
Tips for the Best Lentil and Spinach Soup
- Rinse Lentils: Thoroughly rinse red lentils to remove excess starch and prevent a mushy texture.
- Adjust Consistency: Add more broth or water for a thinner soup, or simmer longer for a thicker, heartier texture.
- Spice Variations: Try smoked paprika for a smoky flavor or a pinch of cayenne for heat.
- Tomato Option: Include diced tomatoes for a slightly tangy, robust flavor, or omit for a simpler soup.
- Fresh vs. Frozen Spinach: Frozen spinach works in a pinch; thaw and drain before adding.
- Make It Creamy: Blend half the soup for a creamier texture, or add a splash of coconut milk for richness.
Storage and Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days.
- Reheating: Reheat on the stovetop over medium heat, stirring occasionally, or microwave for 1–2 minutes, stirring halfway.
- Freezing: Freeze in airtight containers or freezer bags for up to 3 months. Thaw in the fridge before reheating.
Serving Suggestions
- Classic Pairing: Serve with crusty whole-grain bread or pita for dipping.
- Garnishes: Top with a drizzle of olive oil, a squeeze of lemon juice, or a sprinkle of fresh herbs like parsley or cilantro.
- Side Dish: Pair with a light side salad or roasted vegetables for a complete meal.
- Protein Boost: Add a dollop of Greek yogurt (non-vegan) or a sprinkle of toasted nuts for extra texture.
Why You’ll Love This Recipe
- Quick and Easy: Ready in about 30 minutes with minimal prep.
- Budget-Friendly: Made with affordable pantry staples.
- Versatile: Perfect as a light lunch, hearty dinner, or meal prep option.
- Comforting: Warm, flavorful, and ideal for cozy days.
Ready to enjoy this hearty soup? Save this recipe, share it with friends using #recipeshare, or leave a comment below to let us know how it turned out! 😋
Tags: Lentil Soup, Spinach Soup, Vegetarian Recipes, Vegan Recipes, Diabetic-Friendly, Healthy Soups, Easy Dinners
