Easy & Nutritious Spinach Lentil Soup: A Simple Recipe for a Healthy Meal

Spinach lentil soup is a hearty, healthy, and incredibly easy meal to prepare. This recipe is perfect for busy weeknights or when you’re craving something comforting and nourishing. Packed with protein, fiber, and essential vitamins, this soup is a complete meal in a bowl. This blog post will guide you through creating a delicious spinach lentil soup with detailed steps, variations, and tips for making it your own.

Why You’ll Love This Spinach Lentil Soup

* **Easy to Make:** This recipe requires minimal effort and ingredients, making it perfect for beginners.
* **Healthy and Nutritious:** Lentils are a great source of plant-based protein and fiber, while spinach is packed with vitamins and minerals.
* **Budget-Friendly:** Lentils and spinach are affordable ingredients, making this soup a cost-effective meal.
* **Versatile:** You can easily customize this recipe with different vegetables, spices, and herbs.
* **Delicious:** The combination of earthy lentils, vibrant spinach, and savory broth creates a flavorful and satisfying soup.
* **Freezable:** This soup freezes well, making it a great option for meal prepping.

Ingredients You’ll Need

Before we dive into the recipe, let’s gather our ingredients. This recipe serves approximately 6-8 people.

* **1 cup brown or green lentils, rinsed:** Lentils are the star of this soup, providing protein and fiber. Brown or green lentils work best, but red lentils can also be used (they will break down more during cooking).
* **1 tablespoon olive oil:** Used for sautéing the vegetables.
* **1 medium onion, chopped:** Adds flavor and aroma to the soup.
* **2 cloves garlic, minced:** Enhances the savory flavor.
* **2 carrots, chopped:** Adds sweetness and texture.
* **2 celery stalks, chopped:** Contributes to the soup’s depth of flavor.
* **6 cups vegetable broth (or chicken broth for non-vegetarian option):** Provides the liquid base for the soup. Use low-sodium broth to control the salt content.
* **1 teaspoon dried thyme:** Adds a subtle earthy flavor.
* **1/2 teaspoon dried oregano:** Complements the thyme and adds a Mediterranean touch.
* **1/4 teaspoon red pepper flakes (optional):** Adds a touch of heat.
* **5 ounces fresh spinach, washed and roughly chopped:** Provides vitamins and minerals and a vibrant green color. Frozen spinach can also be used (thaw and squeeze out excess water first).
* **1 tablespoon lemon juice:** Brightens the flavor of the soup.
* **Salt and pepper to taste:** Seasoning is key to a delicious soup.
* **Optional toppings:** Crusty bread, yogurt, a swirl of cream, fresh herbs (parsley, cilantro), grated Parmesan cheese.

Step-by-Step Instructions

Now that we have our ingredients, let’s start cooking!

**Step 1: Sauté the Vegetables**

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened and the onion is translucent. Stir occasionally to prevent burning.

**Step 2: Add Garlic and Spices**

1. Add the minced garlic, dried thyme, dried oregano, and red pepper flakes (if using) to the pot.
2. Cook for about 1 minute, stirring constantly, until the garlic is fragrant. This will enhance the flavor of the spices.

**Step 3: Add Lentils and Broth**

1. Add the rinsed lentils to the pot.
2. Pour in the vegetable broth (or chicken broth).
3. Stir to combine all the ingredients.

**Step 4: Simmer the Soup**

1. Bring the soup to a boil, then reduce the heat to low.
2. Cover the pot and simmer for about 20-25 minutes, or until the lentils are tender. Stir occasionally to prevent the lentils from sticking to the bottom of the pot.

**Step 5: Add Spinach**

1. Add the chopped spinach to the soup.
2. Stir until the spinach wilts, which should take about 2-3 minutes.

**Step 6: Season and Finish**

1. Stir in the lemon juice.
2. Season with salt and pepper to taste.
3. Taste the soup and adjust the seasoning as needed. You may want to add more salt, pepper, or lemon juice depending on your preference.

**Step 7: Serve and Enjoy**

1. Ladle the soup into bowls.
2. Top with your favorite toppings, such as crusty bread, yogurt, a swirl of cream, fresh herbs, or grated Parmesan cheese (if desired).
3. Serve hot and enjoy!

Tips and Variations

Here are some tips and variations to make this spinach lentil soup even more delicious and personalized:

* **Use different lentils:** While brown or green lentils are the most common choices for this soup, you can also use red lentils. Red lentils will break down more during cooking, resulting in a thicker, creamier soup.
* **Add other vegetables:** Feel free to add other vegetables to the soup, such as diced tomatoes, potatoes, sweet potatoes, or zucchini. Add them along with the carrots and celery in Step 1.
* **Spice it up:** If you like spicy food, add more red pepper flakes or a pinch of cayenne pepper to the soup. You can also add a chopped jalapeño pepper along with the other vegetables.
* **Make it creamy:** For a creamier soup, you can blend a portion of the soup using an immersion blender or a regular blender. Be careful when blending hot liquids.
* **Add protein:** For an extra boost of protein, add cooked chicken, sausage, or tofu to the soup. Add it during the last 5 minutes of cooking to heat it through.
* **Use different herbs and spices:** Experiment with different herbs and spices to customize the flavor of the soup. Consider adding cumin, coriander, smoked paprika, or bay leaf.
* **Add acidity:** A squeeze of lemon juice or a splash of vinegar can brighten the flavor of the soup. You can also add a can of diced tomatoes with their juice.
* **Make it vegan:** To ensure the soup is vegan, use vegetable broth and omit any dairy-based toppings.
* **Slow Cooker Instructions:** This soup can easily be adapted for the slow cooker. Sauté the vegetables as directed in Step 1, then transfer them to the slow cooker along with the lentils, broth, and spices. Cook on low for 6-8 hours or on high for 3-4 hours. Add the spinach during the last 30 minutes of cooking.
* **Instant Pot Instructions:** To make this soup in the Instant Pot, sauté the vegetables as directed in Step 1 using the sauté function. Then, add the lentils, broth, and spices. Cook on high pressure for 12 minutes, followed by a natural pressure release for 10 minutes. Add the spinach and lemon juice after releasing the pressure.
* **Make a big batch:** This soup is great for meal prepping. Make a big batch and store it in the refrigerator for up to 4 days or freeze it for longer storage.
* **Adjust the consistency:** If you prefer a thicker soup, use less broth. If you prefer a thinner soup, add more broth or water.

Serving Suggestions

This spinach lentil soup is delicious on its own, but it can also be served with a variety of accompaniments:

* **Crusty bread:** Perfect for dipping into the soup.
* **Grilled cheese sandwich:** A classic combination.
* **Salad:** A light and refreshing complement to the hearty soup.
* **Yogurt or sour cream:** Adds a tangy and creamy element.
* **Fresh herbs:** Parsley, cilantro, or dill add a fresh flavor.
* **Grated Parmesan cheese:** Adds a salty and savory touch (omit for vegan option).

Health Benefits of Spinach Lentil Soup

This spinach lentil soup is not only delicious but also incredibly healthy. Here are some of the health benefits:

* **High in Fiber:** Lentils are an excellent source of dietary fiber, which promotes digestive health, helps regulate blood sugar levels, and can help lower cholesterol.
* **Rich in Protein:** Lentils are a great source of plant-based protein, making this soup a satisfying and filling meal.
* **Packed with Vitamins and Minerals:** Spinach is rich in vitamins A, C, and K, as well as iron, calcium, and folate. These nutrients are essential for overall health and well-being.
* **Low in Calories:** This soup is relatively low in calories, making it a great option for weight management.
* **Antioxidant-Rich:** Spinach and other vegetables in this soup are rich in antioxidants, which protect your cells from damage caused by free radicals.
* **Heart-Healthy:** The combination of fiber, protein, and antioxidants in this soup makes it a heart-healthy choice.

Storage Instructions

* **Refrigerator:** Leftover spinach lentil soup can be stored in an airtight container in the refrigerator for up to 4 days.
* **Freezer:** For longer storage, freeze the soup in freezer-safe containers or bags for up to 3 months. Thaw overnight in the refrigerator before reheating.

Reheating Instructions

* **Stovetop:** Reheat the soup in a pot over medium heat, stirring occasionally, until heated through.
* **Microwave:** Reheat the soup in a microwave-safe bowl for 1-2 minutes, or until heated through. Stir occasionally.

Conclusion

This easy spinach lentil soup is a delicious and nutritious meal that is perfect for any occasion. With its simple ingredients and straightforward instructions, it’s a great recipe for beginners and experienced cooks alike. So, gather your ingredients and get ready to enjoy a bowl of comforting and healthy soup! Don’t forget to experiment with different variations to make it your own. Happy cooking!