Description
Hearty Lentil and Spinach Soup
Ingredients
2 tbsp olive oil
1 medium onion, diced
2 carrots, diced
2 celery stalks, diced
3 garlic cloves, minced
1 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp red pepper flakes (optional)
1 cup dried lentils, rinsed
1 can (14 oz) diced tomatoes
4 cups vegetable broth
2 cups fresh spinach
1 tbsp lemon juice (optional)
Salt and black pepper to taste
Directions
Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion, carrots, celery, and garlic. Cook for 5-7 minutes, until softened.
Add spices and lentils: Stir in cumin, smoked paprika, and red pepper flakes. Add lentils and diced tomatoes, stirring to combine.
Simmer: Pour in vegetable broth and bring to a boil. Reduce heat to low, cover, and simmer for 25-30 minutes, or until lentils are tender.
Add spinach: Stir in fresh spinach and let wilt for 2-3 minutes. Adjust seasoning with salt, pepper, and a splash of lemon juice if desired.
Serve: Ladle into bowls and enjoy warm with crusty bread on the side.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 260 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for perfect soup every time. Start by ensuring all vegetables are uniformly diced for even cooking. Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the onion, carrots, and celery with a pinch of salt to draw out moisture. Sauté for 5-7 minutes until they begin to soften and sweeten. Add the minced garlic and cook for one more minute until fragrant, being careful not to let it burn.
Next, add the cumin, smoked paprika, and red pepper flakes, stirring constantly for about 30 seconds to toast the spices and unlock their full flavor. Immediately add the rinsed lentils and the entire can of diced tomatoes (with their juices) to stop the spices from cooking further. Stir to coat everything evenly.
Pour in the vegetable broth and bring the mixture to a rolling boil. Once boiling, immediately reduce the heat to a gentle, low simmer. Cover the pot with a lid, leaving it slightly ajar to prevent boiling over. Simmer for 25-30 minutes, or until the lentils are completely tender but not mushy. Finally, turn off the heat and stir in the fresh spinach, allowing the residual heat to wilt it perfectly. Finish with lemon juice, salt, and pepper.
Serving Suggestions
This versatile soup pairs beautifully with several sides and toppings. Serve it with a slice of warm, crusty artisan bread or a soft dinner roll for dipping. For added texture and flavor, top each bowl with a dollop of plain Greek yogurt or vegan sour cream, a sprinkle of fresh herbs like parsley or dill, or a drizzle of high-quality extra virgin olive oil. For a heartier meal, serve it over a small bed of cooked quinoa or brown rice.
How-to Summary
In short: Sauté diced onion, carrots, celery, and garlic. Toast cumin, paprika, and pepper flakes. Add lentils, tomatoes, and broth. Simmer until lentils are tender. Finish by wilting spinach and seasoning with lemon juice, salt, and pepper.
Frequently Asked Questions
Can I use a different type of lentil?
Yes, but cooking times will vary. Brown or green lentils hold their shape well and are ideal for this recipe. Red lentils will cook faster and break down, creating a thicker, creamier soup.
How can I make this soup in a slow cooker?
Sauté the vegetables and toast the spices in a skillet first for best flavor. Then, transfer everything except the spinach and lemon juice to your slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. Add spinach and lemon juice just before serving.
Is this soup freezer-friendly?
Absolutely. Cool the soup completely and store it in airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth or water if needed.
Can I use frozen spinach?Yes. Thaw and thoroughly squeeze out all excess liquid from a 10-ounce block of frozen spinach before adding it in the final step. This prevents the soup from becoming watery.
How do I increase the protein content?
Stir in a can of drained and rinsed white beans or chickpeas when you add the spinach. You can also add a tablespoon of nutritional yeast for a cheesy, protein-boosted flavor.
Common Mistakes to Avoid
- Not rinsing the lentils: Always rinse dried lentils in a fine-mesh sieve to remove any dust or debris.
- Boiling too vigorously: After bringing the soup to a boil, reduce to a true simmer. A hard boil can break the lentils and vegetables apart too much.
- Adding spinach too early: Add the spinach at the very end, off the heat, to preserve its vibrant color and delicate texture.
- Underseasoning: Lentils absorb a lot of seasoning. Always taste and adjust salt, pepper, and acidity (lemon juice) at the end of cooking.
Conclusion
This Hearty Lentil and Spinach Soup is a nutritional powerhouse that doesn’t compromise on flavor. It’s a simple, one-pot meal that proves healthy eating can be deeply satisfying and incredibly convenient. With its flexible ingredients and clear steps, it’s a reliable recipe to keep in your weekly rotation for a quick, comforting, and nourishing dinner any night of the week.