Description
Spinach, Lentil, and Butter Bean Soup
This hearty vegan soup is a perfect meal for cold weather, packed with nutritious red lentils, butter beans, and spinach. High in plant-based protein, it’s filling and comforting, making it ideal for a light dinner or lunch. The fresh thyme, dried mint, and turmeric add a unique blend of flavors, making every spoonful vibrant and aromatic. For an extra touch, try serving it with crusty bread, a swirl of vegan pesto, or a drizzle of non-dairy cream.
1 Tbsp olive oil
1 red onion, finely chopped
4 cloves garlic, crushed
1 tsp turmeric
150g dried red lentils
1.5 L vegetable stock
1 tsp dried mint
250g frozen spinach
1 bay leaf
2 sprigs fresh thyme
2 tins (400g each) butter beans, rinsed
Salt and pepper
Directions:
1. Heat oil in a pan, add onion, and cook for 10 mins until soft.
2. Add garlic and turmeric, cook for 2 mins.
3. Stir in lentils, stock, mint, spinach, bay leaf, and thyme. Simmer for 20 mins.
4. Add butter beans, season, and simmer for 5-10 mins. Serve hot.
Prep Time: 10 mins
Kcal: 320 per serving
Step-by-Step Guide
Follow these detailed instructions for perfect soup every time. Begin by heating the olive oil in a large, heavy-bottomed pot over medium heat. Add the finely chopped red onion and cook, stirring occasionally, for a full 10 minutes until deeply softened and sweet. Add the crushed garlic and turmeric, stirring constantly for 2 minutes to release their aromas without burning. Next, add the dried red lentils, vegetable stock, dried mint, frozen spinach (no need to thaw), bay leaf, and fresh thyme sprigs. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook for 20 minutes, or until the lentils are completely tender and starting to break down. Finally, stir in the rinsed butter beans and season generously with salt and pepper. Simmer uncovered for an additional 5-10 minutes to heat the beans through and allow the flavors to meld.
Serving Suggestions
This versatile soup pairs beautifully with several accompaniments. Serve it with a slice of warm, crusty sourdough bread for dipping. For a creamy finish, add a swirl of vegan pesto, a dollop of non-dairy yogurt, or a drizzle of coconut cream. A squeeze of fresh lemon juice just before serving can brighten all the flavors. For a heartier meal, consider topping with homemade garlic croutons or toasted pumpkin seeds for added crunch.
How-to Summary
In short: Sauté onion, then garlic and turmeric. Add lentils, stock, herbs, and spinach. Simmer for 20 minutes. Add butter beans, season, and simmer for 5-10 more minutes. Serve hot with your chosen garnishes.
Frequently Asked Questions
Can I use fresh spinach instead of frozen? Yes. Add about 150g of fresh spinach in the last 5 minutes of cooking, wilting it into the hot soup.
How can I make this soup in a slow cooker? Sauté the onion, garlic, and turmeric first, then add everything except the butter beans and spinach to the slow cooker. Cook on low for 6-8 hours. Add the butter beans and spinach 30 minutes before serving.
Is it possible to overcook the lentils? Yes. Overcooking can make them mushy. The 20-minute simmer is typically sufficient for red lentils to be tender but still hold some shape.
How should I store and reheat leftovers? Store in an airtight container in the fridge for up to 4 days. Reheat gently on the stovetop, adding a splash of water or stock if the soup has thickened.
Can I freeze this soup? Absolutely. It freezes very well for up to 3 months. Thaw overnight in the refrigerator and reheat thoroughly.
Common Mistakes to Avoid
Avoid rushing the first step—properly softening the onion builds a flavor foundation. Do not skip rinsing the butter beans, as the canning liquid can be starchy and affect the soup’s texture. Be cautious with salt when adding the stock, especially if using a store-bought variety, and season at the end to taste. Finally, do not add acidic ingredients like lemon juice until serving, as they can prevent the lentils from softening fully during cooking.
Conclusion
This Spinach, Lentil, and Butter Bean Soup is a testament to how simple, wholesome ingredients can create a deeply satisfying and nutritious meal. Its rich blend of protein, fiber, and vibrant spices offers comfort and energy in every bowl. By following the detailed guide and avoiding common pitfalls, you can master this versatile recipe. It’s a reliable staple that promises warmth and nourishment, perfect for meal prep or a quick, healthy dinner any day of the week.