Hearty Lentil & Spinach Soup
A comforting and nutritious Hearty Lentil & Spinach Soup, packed with earthy lentils, vibrant spinach, and aromatic vegetables, simmered to perfection in a savory broth. This wholesome bowl is an excellent source of plant-based protein and essential nutrients, perfect for a satisfying meal.
For 6 servings
Prepare your vegetables: finely chop the onion, dice the carrots and celery, and mince the garlic. Rinse the lentils thoroughly under cold water.
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion, diced carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the minced garlic, dried thyme, and bay leaf to the pot. Cook for another 1 minute, stirring constantly, until the garlic is fragrant.
Stir in the rinsed lentils, vegetable broth, and the can of undrained diced tomatoes. Bring the mixture to a rolling boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer gently for 25-30 minutes, or until the lentils are tender but still hold their shape. Stir occasionally to prevent sticking to the bottom.
Carefully remove and discard the bay leaf from the soup.
Add the fresh spinach to the pot, a handful at a time, stirring until each batch wilts before adding more. Continue until all the spinach is incorporated and wilted.
Season the soup with salt and black pepper to taste. Stir in the fresh lemon juice just before serving. Serve hot, optionally garnished with fresh herbs or a drizzle of olive oil.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse your lentils thoroughly before cooking to remove any dust or debris and to ensure even cooking.
- 2Avoid overcooking the lentils; they should be tender but still have a slight bite, not mushy. Check for doneness around the 25-minute mark.
- 3If you prefer a thinner soup, you can add more hot vegetable broth at the end until it reaches your desired consistency.
- 4Always taste and adjust seasoning at the very end. The lemon juice is crucial for brightening the flavors, so don't skip it!
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes along with the garlic for a subtle heat, or stir in a dash of your favorite hot sauce at the end.
Creamy TextureCreamy Texture
For a richer, creamier soup, stir in 1-2 tablespoons of nutritional yeast for a cheesy umami flavor, or a splash of full-fat coconut milk for a dairy-free creamy finish.
Heartier MealHeartier Meal
Enhance the vegetable content and make it even more substantial by adding diced sweet potatoes, zucchini, or bell peppers along with the carrots and celery.
Why this is on our healthy list.
Rich in Fiber
Lentils are an excellent source of dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, contributing to weight management.
Iron Powerhouse
This soup combines two great sources of plant-based iron: lentils and spinach. Iron is vital for energy production and transporting oxygen throughout the body.
Plant-Based Protein
Lentils provide a significant amount of plant-based protein, making this soup a fulfilling and muscle-supporting meal, especially beneficial for vegetarian and vegan diets.
Frequently asked questions
While red lentils cook faster and break down more, which will result in a creamier, less chunky soup, brown or green lentils are recommended for this recipe as they hold their shape better and contribute to the 'hearty' texture.
