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Lentil Spinach Soup Recipe Idea

A wholesome vegan lentil spinach soup loaded with lentils, greens, aromatics, and spices for a soothing, protein-rich, easy-to-make meal.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 2 servings
Calories: 280
Ingredients Method Notes

Ingredients
  

Soup Base
  • Red or brown lentils – 1 cup rinsed
  • Spinach – 2 cups chopped
  • Onion – ½ cup diced
  • Carrots – ½ cup chopped
  • Tomato – ½ cup chopped
  • Garlic – 1 tsp minced
  • Olive oil – 1 tbsp
  • Veg stock or water – 3 cups
Seasonings
  • Cumin – ½ tsp
  • Turmeric – ¼ tsp
  • Paprika – ½ tsp
  • Salt – ½ tsp
  • Pepper – ¼ tsp
  • Lemon juice – 1 tbsp
Optional Toppers
  • Fresh coriander – 1 tbsp
  • Chili flakes – ¼ tsp

Method
 

  1. Heat olive oil in a pot.
  2. Add onions, carrots, and sauté for 2 minutes.
  3. Add garlic and cook briefly.
  4. Add lentils, tomatoes, cumin, turmeric, paprika, salt, and pepper.
  5. Pour in vegetable stock.
  6. Boil, then simmer for 15 minutes.
  7. Add spinach and cook 3 more minutes.
  8. Add lemon juice before serving.
  9. Garnish with coriander or chili flakes.

Notes

Nutritional Values (Per Serving)

  • Calories: 280
  • Total Fat: 7 g
  • Saturated Fat: 1 g
  • Carbohydrates: 38 g
  • Fiber: 11 g
  • Protein: 16 g

Vitamins & Minerals (Per Serving)

  • Iron: 22%
  • Vitamin A: 40%
  • Folate: 28%
  • Magnesium: 18%
  • Potassium: 20%

Additional Notes / Tips

  • Add coconut milk for a creamy version.
  • Use mixed lentils for texture.
  • Add chili for more spice.
  • Serve with toasted bread for a filling meal.