Ingredients
- 1 cup red or green lentils, rinsed
- 2 cups fresh spinach, washed and chopped
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1/2 tsp turmeric powder
- 1 tsp cumin seeds or ground cumin
- 4 cups vegetable broth (or water)
- 1 tbsp olive oil
- Salt and pepper, to taste
- Optional: lemon wedges for serving
Directions
Lentil & Spinach Soup is a wholesome and nourishing dish that combines the rich, earthy flavors of lentils with the vibrant, nutrient-packed goodness of fresh spinach. This soup is not only comforting but also a powerhouse of protein, fiber, vitamins, and minerals, making it a perfect choice for a healthy meal. Lentils provide a hearty texture and are an excellent source of plant-based protein, supporting muscle health and sustained energy throughout the day. Spinach adds a subtle, slightly sweet taste while boosting the soup’s content of iron, calcium, vitamin A, and vitamin C, enhancing both flavor and nutrition.
The recipe is simple yet versatile, starting with sautéed onions and garlic, which create a fragrant base. Turmeric and cumin add a warm, aromatic depth and subtle earthy spice while also contributing anti-inflammatory and digestive benefits. Once the lentils are cooked in vegetable broth until tender, fresh spinach is stirred in at the end, retaining its color, flavor, and nutrients. The resulting soup is smooth, satisfying, and light enough for any time of day—whether as a starter, a light lunch, or a nourishing dinner. This dish is ideal for anyone seeking a healthy, vegetarian, and heart-friendly meal that is quick to prepare, filling, and comforting.
Here’s a nutrition breakdown for Lentil & Spinach Soup per serving (approx. 1 cup):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 180 kcal |
| Protein | 12 g |
| Carbohydrates | 28 g |
| Dietary Fiber | 10 g |
| Sugars | 3 g |
| Fat | 3 g |
| Saturated Fat | 0.4 g |
| Cholesterol | 0 mg |
| Sodium | 450 mg |
| Vitamin A | 3500 IU |
| Vitamin C | 25 mg |
| Calcium | 80 mg |
| Iron | 4 mg |
Disclaimer: This recipe is for general informational and culinary purposes only. Nutritional values are approximate and may vary based on ingredients, portion sizes, and preparation methods. Please consult a healthcare professional for personalized dietary advice, especially if you have allergies or health conditions.
Steps
1 Done | Heat olive oil in a pot over medium heat. Add onions and sauté until soft and translucent (about 5 minutes). Add garlic, turmeric, and cumin. Sauté for another 1–2 minutes until fragrant. Add rinsed lentils and vegetable broth. Bring to a boil, then reduce heat to simmer. Cook uncovered for 20–25 minutes, or until lentils are soft. Stir in chopped spinach and cook for 2–3 minutes until wilted. Season with salt and pepper. Adjust consistency with extra broth or water if needed. Serve hot, optionally with a squeeze of lemon. |
