Lentil and Spinach Soup

This Lentil and Spinach Soup has become an absolute staple in our household, especially as the evenings draw in and we crave something both comforting and nourishing. The first time I made it, I was a little apprehensive about whether the kids would take to it – lentils can be a hard sell sometimes! But to my delight, they devoured it, even asking for seconds. My husband, who often prefers meatier dishes, declared it “surprisingly hearty and incredibly flavorful.” What I love most is its simplicity; it uses common pantry staples, comes together relatively quickly, and the aroma that fills the kitchen while it simmers is just divine. It’s one of those recipes that feels like a warm hug in a bowl, packed with goodness that leaves you feeling satisfied and energized, not weighed down. It’s become our go-to for a healthy weeknight dinner, a restorative lunch, and even a dish to share with friends who are always impressed by its rich taste and vibrant green flecks of spinach.

Ingredients

• 1 tablespoon Olive Oil: Extra virgin, for sautéing and adding a touch of healthy fat.
• 1 large Onion, chopped: Yellow or white, forms the aromatic base.
• 2 Carrots, peeled and diced: Adds sweetness, color, and Vitamin A.
• 2 Celery Stalks, diced: Provides a savory depth and subtle crunch.
• 3 cloves Garlic, minced: For that essential pungent, aromatic kick.
• 1 teaspoon Ground Cumin: Earthy and warm, a classic pairing with lentils.
• 1 teaspoon Ground Coriander: Adds a bright, citrusy note.
• ½ teaspoon Turmeric Powder: For its vibrant color and anti-inflammatory properties.
• ¼ teaspoon Smoked Paprika (optional): Lends a subtle smoky depth.
• Pinch of Red Pepper Flakes (optional): For a gentle hint of warmth.
• 1 ½ cups Brown or Green Lentils, rinsed and picked over: The star protein and fiber source; these hold their shape well.
• 6 cups Vegetable Broth: Low sodium is preferred, to control the saltiness.
• 1 (14.5 ounce) can Diced Tomatoes, undrained: Adds acidity and body.
• 1 Bay Leaf: Infuses a subtle, savory aroma during simmering.
• 5 ounces Fresh Baby Spinach, roughly chopped if leaves are large: Wilts down beautifully, adding nutrients and color.
• 2 tablespoons Fresh Lemon Juice: Brightens all the flavors at the end.
• Salt and Freshly Ground Black Pepper to taste: Essential for seasoning.
• Fresh Parsley or Cilantro, chopped (for garnish, optional): Adds a fresh, herbaceous finish.

Instructions

1. Sauté Aromatics: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and diced celery. Cook, stirring occasionally, for about 8-10 minutes, or until the vegetables have softened and the onion is translucent.
2. Add Garlic and Spices: Stir in the minced garlic, ground cumin, ground coriander, turmeric powder, smoked paprika (if using), and red pepper flakes (if using). Cook for another 1-2 minutes, stirring constantly, until fragrant. This step is crucial for blooming the spices and developing their flavor.
3. Incorporate Lentils and Liquids: Add the rinsed lentils, vegetable broth, undrained diced tomatoes, and the bay leaf to the pot. Stir everything together to combine.
4. Simmer the Soup: Bring the soup to a boil, then reduce the heat to low, cover the pot, and let it simmer for 25-35 minutes, or until the lentils are tender but not mushy. The exact cooking time will depend on the type and age of your lentils. Stir occasionally to prevent sticking.
5. Wilt the Spinach: Once the lentils are tender, remove the bay leaf. Stir in the fresh baby spinach. It will look like a lot, but it will wilt down significantly within a few minutes. Cook just until the spinach is wilted.
6. Finish and Season: Stir in the fresh lemon juice. Taste the soup and season generously with salt and freshly ground black pepper as needed. The lemon juice really brightens the flavors, so don’t skip this step!
7. Serve: Ladle the hot Lentil and Spinach Soup into bowls. Garnish with fresh chopped parsley or cilantro, if desired. Enjoy your delicious and wholesome meal!

Nutrition Facts

• Servings: This recipe yields approximately 6-8 generous servings.
• Calories per serving (approximate): 280-350 calories (This can vary based on exact ingredient brands and serving size).
  • High in Fiber: Lentils and vegetables contribute significantly to the fiber content, aiding digestion and promoting satiety.
  • Excellent Source of Plant-Based Protein: Lentils are a powerhouse of protein, making this soup a fulfilling meal, especially for vegetarians and vegans.
  • Rich in Iron: Both lentils and spinach are good sources of iron, crucial for energy levels and oxygen transport in the blood.
  • Packed with Vitamins: Carrots provide Vitamin A, spinach offers Vitamin K and C, and B vitamins are present from lentils.
  • Low in Saturated Fat: Made primarily with plant-based ingredients and olive oil, this soup is heart-healthy.

Preparation Time

• Total Time: Approximately 50-60 minutes
  • Prep Time: 15-20 minutes (for chopping vegetables and rinsing lentils). This can be reduced by using pre-chopped vegetables or a food processor for dicing.
  • Cook Time: 35-40 minutes (for sautéing and simmering).
    This wholesome Lentil and Spinach Soup is remarkably efficient for the depth of flavor and nutrition it delivers, making it an ideal candidate for both weeknight dinners and leisurely weekend cooking.

How to Serve

This Lentil and Spinach Soup is wonderfully versatile and can be served in numerous delightful ways to enhance its appeal and make it a more complete meal:

• Simply As Is:
  • Ladle into warm bowls for a comforting and satisfying meal on its own.
  • A sprinkle of fresh herbs like parsley or cilantro can add a burst of freshness.
• With a Flavorful Garnish:
  • A dollop of Creaminess:
    • Plain Greek yogurt (for non-vegans) or a dairy-free alternative like unsweetened coconut or cashew yogurt.
    • A swirl of tahini thinned with a little water and lemon juice.
  • A touch of Spice:
    • A pinch of red pepper flakes for those who like extra heat.
    • A drizzle of chili oil.
  • Crunch and Texture:
    • Homemade or store-bought croutons (garlic croutons are especially good).
    • Toasted pumpkin seeds or sunflower seeds.
  • Extra Zing:
    • An additional wedge of lemon on the side for squeezing.
    • A drizzle of high-quality extra virgin olive oil just before serving.
• Paired with Breads:
  • Crusty Bread: A thick slice of sourdough, whole wheat, or a rustic artisan loaf is perfect for dipping and soaking up the delicious broth.
  • Warm Naan or Pita Bread: Excellent for scooping up the soup.
  • Garlic Bread: Adds an extra layer of savory goodness.
• Alongside a Salad:
  • A simple green salad with a light vinaigrette can create a balanced and refreshing meal.
  • A Mediterranean-style cucumber and tomato salad would also complement the flavors well.
• With Grains for Extra Heartiness:
  • Serve over a scoop of cooked quinoa, brown rice, or farro to make it even more substantial.
• As Part of a Larger Spread:
  • Offer smaller portions as a starter for a multi-course meal.
  • Include it in a soup and sandwich combo – a grilled cheese sandwich is a classic partner.

Experiment with these suggestions to find your favorite way to enjoy this nutritious and delicious Lentil and Spinach Soup!

Additional Tips

1. Lentil Selection Matters: While the recipe calls for brown or green lentils because they hold their shape well, you can use red lentils. Be aware that red lentils cook faster and tend to break down, resulting in a thicker, more puréed-like consistency. If using red lentils, reduce the simmering time and check for tenderness after 15-20 minutes.
2. Spice Level Customization: Adjust the spices to your preference. For a spicier soup, increase the red pepper flakes or add a pinch of cayenne pepper. If you prefer milder flavors, omit the red pepper flakes entirely. You can also introduce other complementary spices like a pinch of ground ginger or a teaspoon of dried oregano for a Mediterranean twist.
3. Vegetable Variations Galore: Don’t be afraid to add other vegetables! Diced potatoes (Yukon gold or red), sweet potatoes, zucchini, bell peppers (any color), or even chopped mushrooms can be added along with the carrots and celery. Adjust cooking time if needed for harder vegetables like potatoes. This is a great way to clean out your vegetable drawer.
4. Achieving Desired Consistency: If you prefer a thicker soup, you can remove about 1-2 cups of the soup after the lentils are cooked (before adding spinach), blend it until smooth using an immersion blender or a regular blender (be careful when blending hot liquids!), and then stir it back into the pot. Alternatively, mashing some of the lentils against the side of the pot with a spoon can also help thicken it. For a thinner soup, simply add a little more vegetable broth or water.
5. Storage and Reheating Wisdom: This Lentil and Spinach Soup stores wonderfully. Allow it to cool completely, then transfer it to an airtight container and refrigerate for up to 4-5 days. The flavors often meld and become even better the next day! Reheat gently on the stovetop over medium-low heat, adding a splash of broth or water if it has thickened too much. You can also reheat individual portions in the microwave.
6. Freezing for Future Meals: This soup freezes exceptionally well, making it perfect for meal prepping. Cool the soup completely, then ladle it into freezer-safe containers or heavy-duty freezer bags, leaving some headspace for expansion. It can be frozen for up to 3 months. Thaw overnight in the refrigerator and reheat as described above.
7. Flavor Boosters Unleashed: For an extra layer of umami, consider adding a tablespoon of tomato paste along with the spices, or a teaspoon of soy sauce or tamari (for gluten-free) towards the end of cooking. A parmesan rind (for non-vegans) can also be simmered with the soup and removed before serving for added depth.
8. Don’t Skip the Fresh Finish: The final squeeze of fresh lemon juice is crucial – it brightens all the earthy flavors of the lentils and spices, lifting the entire dish. Similarly, fresh herbs like parsley or cilantro sprinkled on top just before serving add a vibrant freshness that makes a big difference. If you don’t have fresh lemon, a teaspoon of apple cider vinegar can work in a pinch.

FAQ Section

Q1: Is this Lentil and Spinach Soup vegan and gluten-free?
A1: Yes, this recipe is inherently vegan as written, using olive oil and vegetable broth. To ensure it’s gluten-free, simply verify that your vegetable broth and any canned diced tomatoes are certified gluten-free, as some brands may contain hidden gluten. Lentils themselves are naturally gluten-free.

Q2: Can I use frozen spinach instead of fresh?
A2: Absolutely! If using frozen spinach, you’ll need about 1 cup (or a 10-ounce package, thawed and squeezed of excess moisture). Add it at the same stage as fresh spinach, stirring until heated through. Thawing and squeezing out the water is important to prevent the soup from becoming too watery.

Q3: My lentils are still hard after the suggested cooking time. What went wrong?
A3: Several factors can affect lentil cooking time. Older lentils (those that have been sitting in your pantry for a long time) can take significantly longer to cook. Hard water can also slow down the cooking process. Additionally, adding acidic ingredients like tomatoes or lemon juice too early can sometimes prevent lentils from softening properly. Ensure you’re simmering gently and give them more time if needed. Adding a pinch of baking soda to the cooking water (though not typically needed for this recipe) can help soften stubborn lentils.

Q4: How can I make this soup creamier without using an immersion blender?
A4: If you don’t have an immersion blender, you can carefully transfer a portion (1-2 cups) of the cooked soup to a regular blender. Blend until smooth, then return it to the pot. Be extremely cautious when blending hot liquids: don’t fill the blender more than halfway, remove the center cap of the lid, and cover the opening with a folded kitchen towel to allow steam to escape. Alternatively, for a non-blended creamy addition, stir in a swirl of full-fat coconut milk or a plant-based cream at the end of cooking for richness.

Q5: What if I don’t have all the spices listed? Can I make substitutions?
A5: While the listed spices create a specific flavor profile, you can certainly make substitutions. If you’re missing one, you can often increase the quantity of another. Cumin is quite central to the flavor. If you don’t have coriander, you could use a bit more cumin or a general curry powder (which often contains both). Turmeric adds color and mild flavor; it can be omitted if necessary. Smoked paprika adds depth but isn’t essential. Feel free to experiment with other spices you enjoy, like garam masala or a pinch of thyme.

Q6: Can I add meat to this Lentil and Spinach Soup?
A6: While this soup is designed to be a hearty vegetarian/vegan meal, you could certainly add meat if desired. Cooked shredded chicken, crumbled cooked sausage (like chorizo or Italian sausage for extra flavor), or even browned ground turkey could be stirred in towards the end of the cooking process, just to heat through. If using raw ground meat, brown it with the onions at the beginning.

Q7: How can I boost the protein content even further?
A7: Lentils are already a great protein source. However, to increase it further, you could add a can of rinsed and drained chickpeas or cannellini beans along with the lentils. Serving the soup over quinoa will also add complete protein. For a non-vegan option, a dollop of Greek yogurt as a garnish adds protein.

Q8: Is it necessary to rinse the lentils before cooking?
A8: Yes, it’s highly recommended to rinse lentils before cooking. This removes any dust, debris, or small stones that might be present. Place the lentils in a fine-mesh sieve and rinse them thoroughly under cold running water until the water runs clear. It’s also a good idea to quickly pick through them to remove any discolored lentils or foreign objects.

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