Spinach & Lentil Soup

This robust Spinach & Lentil Soup is a staple of Mediterranean home cooking, offering a perfect balance of earthy lentils and bright, fresh spinach. The base is built on savory aromatics like green onions and garlic, warmed by aromatic cumin and finished with a touch of bay leaf. It is a comforting, protein-packed meal that feels nourishing on cold evenings yet light enough for lunch. Simple to prepare with pantry staples, this soup improves in flavor as it sits, making it an excellent candidate for meal prep. Serve it with crusty bread for a satisfying, wholesome vegetarian dinner that requires minimal effort but delivers maximum warmth.

Cooking Method: Boiling, Frying

Cuisine: Mediterranean

Courses: Soups

Difficulty: Intermediate

Servings: 4

Calories: 95.7

Dietary: Gluten-free, Vegan, Vegetarian

Description

This robust Spinach & Lentil Soup is a staple of Mediterranean home cooking, offering a perfect balance of earthy lentils and bright, fresh spinach. The base is built on savory aromatics like green onions and garlic, warmed by aromatic cumin and finished with a touch of bay leaf. It is a comforting, protein-packed meal that feels nourishing on cold evenings yet light enough for lunch. Simple to prepare with pantry staples, this soup improves in flavor as it sits, making it an excellent candidate for meal prep. Serve it with crusty bread for a satisfying, wholesome vegetarian dinner that requires minimal effort but delivers maximum warmth.

Ingredients

1 pound Spinach, washed & drained
1 cup Lentils
3 tbsp Olive oil
1 bunch Green onions, sliced
2 cloves Garlic, chopped
1/2 tsp Cumin powder
1/2 tsp Salt
1 pinch Black pepper
2 leaves Bay leaves
5 cups Water or vegetable stock

Directions

1
Rinse the lentils and place them in a large pot with 4 cups of water and the bay leaves.
2
Bring the lentils to a boil, then reduce heat and simmer until they are tender but not mushy.
3
While lentils cook, chop the washed spinach.
4
Heat olive oil in a separate large pot or the same pot (after removing lentils) over medium heat.
5
Add the sliced green onions and saut&# 195;Â© for 2 minutes until softened.
6
Stir in the chopped garlic, cumin, salt, and black pepper; cook for 1 minute until fragrant.
7
Add the chopped spinach to the pot and stir until it begins to wilt.
8
Pour in the cooked lentils along with their cooking liquid.
9
Add an additional cup of water or stock if needed to reach desired consistency.
10
Simmer the combined soup for 15 minutes to allow flavors to meld.

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

Remove bay leaves before serving.

For a creamier texture, blend half of the soup before serving.

This soup stores well in the refrigerator for up to 4 days or freezes for up to 3 months.

Recipe adapted from Jack Santa Maria, "Greek Vegetarian Cookery".

Keywords: lentil soup, spinach soup, mediterranean, vegetarian, vegan, healthy, meal prep, comfort food, cumin, garlic, green onion, bay leaf, olive oil, protein rich, easy dinner, winter soup

Read it online: https://www.chefs-mate.com/recipe/spinach-lentil-soup-santa-maria/