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Spinach & Lentil Soup

Spinach & Lentil Soup recipe image
This vibrant Spinach & Lentil Soup is the ultimate comfort food for chilly evenings. It combines the earthy depth of brown or green lentils with the fresh, iron-rich brightness of spinach. Infused with garlic, cumin, and a hint of bay leaf, the broth becomes rich and flavorful without any heavy creams or cheeses. It is a perfect vegan and vegetarian meal that is both nourishing and satisfying. Ideal for meal prep, this soup actually tastes better the next day as the flavors meld together. Serve it with crusty bread for a complete, wholesome dinner that warms the soul and fills the belly.
Cooking Method: ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 95.7
Dietary: Gluten-free, Vegan, Vegetarian
Description
This vibrant Spinach & Lentil Soup is the ultimate comfort food for chilly evenings. It combines the earthy depth of brown or green lentils with the fresh, iron-rich brightness of spinach. Infused with garlic, cumin, and a hint of bay leaf, the broth becomes rich and flavorful without any heavy creams or cheeses. It is a perfect vegan and vegetarian meal that is both nourishing and satisfying. Ideal for meal prep, this soup actually tastes better the next day as the flavors meld together. Serve it with crusty bread for a complete, wholesome dinner that warms the soul and fills the belly.
Ingredients
  • 1 lbs Spinach, washed & drained
  • 2 whole Garlic cloves, chopped
  • 1 cups Lentils
  • 1/2 teaspoons Cumin powder
  • 3 tablespoons Olive oil
  • 1 bunch Green onions, sliced
  • 1 teaspoons Salt
  • 1 pinch Black pepper
  • 2 bay leaves Bay leaves
  • 5 cups Water or vegetable stock
Directions
  1. 1
    Rinse the lentils thoroughly and place them in a large pot with 4 cups of water and the bay leaves.
  2. 2
    Bring to a boil, then reduce heat and simmer until the lentils are tender, about 20-25 minutes.
  3. 3
    While the lentils cook, heat olive oil in a separate large pot over medium heat.
  4. 4
    Add the sliced green onions and gently fry for 2 minutes until softened.
  5. 5
    Stir in the chopped garlic, cumin powder, salt, and black pepper; cook for 1 minute until fragrant.
  6. 6
    Add the washed spinach to the pot and stir until it begins to wilt.
  7. 7
    Drain the cooked lentils (reserving some cooking liquid if desired for consistency) and add them to the spinach mixture.
  8. 8
    Add 1 pint of water or vegetable stock to the pot.
  9. 9
    Simmer gently for 15 minutes to allow the flavors to meld together.
  10. 10
    Taste and adjust seasoning with additional salt or pepper if needed before serving.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 95.7kcal
% Daily Value *
Total Fat 0.7g2%
Saturated Fat 0.1g1%
Cholesterol 0.0mg0%
Sodium 90.9mg4%
Total Carbohydrate 16.1g6%
Dietary Fiber 7.2g29%
Sugars 1.5g
Protein 8.7g18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup freezes well for up to 3 months; thaw overnight in the fridge before reheating.

Variations: For extra creaminess, blend half of the soup before serving. You can also add diced carrots or celery to the initial saut&# 195;© step for added texture and nutrition.

Tip: If using red lentils, reduce the cooking time as they cook much faster than brown or green lentils.

Keywords: spinach, lentils, soup, vegan, vegetarian, mediterranean, healthy, comfort food, protein, garlic, cumin, meal prep, easy dinner, plant based, warm, homestyle, gluten free, budget friendly, iron rich, fiber
Read it online: https://www.chefs-mate.com/recipe/spinach-lentil-soup-3/