There’s nothing quite like a bowl of rich, hearty soup to warm you from the inside out. This Lentil and Spinach Soup is my go-to recipe for a reason. It’s a nutritional powerhouse, brimming with plant-based protein and iron, yet wonderfully low in fat. The best part? The flavors meld and deepen overnight, making it the perfect make-ahead meal for a busy week. Get ready to ladle up some serious comfort!
Ingredients
• 3 tbsp olive oil / 45 ml
• 2 large onions, finely diced
• 4 cloves garlic, minced
• 2 green bell peppers, finely diced
• 10 cups vegetable stock / 2.4 L
• 2 carrots, thinly sliced
• 1 ½ cups brown or green lentils / 300g, picked over and rinsed
• ½ tsp dried thyme / 2.5 ml
• 1 tsp salt / 5g
• Freshly ground black pepper, to taste
• 28 oz can plum tomatoes with juice / 794g, finely chopped
• 10 oz fresh spinach / 283g, chopped
• 2 tbsp butter / 30g
Instructions
1. In a large stockpot or Dutch oven, heat the olive oil over medium heat. Add the diced onions, garlic, and green peppers. Sauté for about 10 minutes, stirring occasionally, until the vegetables are soft and fragrant.
2. Pour in the vegetable stock and add the carrots, rinsed lentils, thyme, salt, pepper, and chopped tomatoes with their juice. Stir everything together and bring the soup to a boil.
3. Once boiling, reduce the heat to low, cover, and let it simmer for 45-50 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.
4. Stir in the chopped fresh spinach and cook for another 5 minutes, until it has completely wilted. If using frozen spinach, ensure it’s thawed and squeezed of excess water before adding.
5. Remove the pot from the heat. Taste and adjust seasoning with more salt and pepper if needed. Stir in the butter until it melts for a rich, silky finish. Serve hot.
Nutritional Information
• Nutritional Highlights
• An excellent source of plant-based protein and iron.
• Packed with dietary fiber to support digestion.
• Low in fat and naturally cholesterol-free.
• Rich in vitamins A, C, and K from the spinach and carrots.
Pro Tips
• Make this soup a day ahead! The flavors meld and become even more delicious overnight.
• For a creamier consistency, use an immersion blender to partially blend the soup before adding the spinach.
• Add a squeeze of fresh lemon juice or a splash of red wine vinegar at the end to brighten up all the earthy flavors.
• Store leftovers in an airtight container in the refrigerator for up to 5 days. The soup will thicken, so you may need to add a splash of stock when reheating.
FAQ
Q: Is this lentil and spinach soup a good source of vegetarian protein
A: Yes, absolutely! Lentils are a fantastic source of plant-based protein. This soup is designed to be a nutritional powerhouse, making it a complete and satisfying vegetarian meal that will keep you full and energized.
Q: How can I make this lentil soup vegan
A: This recipe is easily made vegan. Simply substitute the 2 tablespoons of butter at the end with a high-quality vegan butter or an extra drizzle of olive oil for a similar rich finish. All other ingredients are already plant-based.
Q: Can I freeze this vegetarian lentil soup
A: Yes, this soup freezes beautifully, making it perfect for meal prep. Allow the soup to cool completely, then store it in freezer-safe airtight containers for up to 3 months. Thaw overnight in the refrigerator and reheat gently, adding a splash of stock if it has thickened.
Q: Can I use red lentils instead of brown or green lentils
A: While you can use red lentils, they cook much faster and break down more, which will create a thicker, creamier soup. If you use them, reduce the simmer time to about 20-25 minutes. For the hearty texture described in the recipe, brown or green lentils are recommended as they hold their shape well.
