Hey there, soup lovers!
Looking for a warm and cozy recipe? You’re in luck!
Today, I’m whipping up a delicious lentil soup with spinach.
It’s packed with flavor, super nutritious, and oh-so-comforting.
Perfect for chilly days or when you just want something tasty and wholesome.
Grab your spoon, and let’s dive in!
Ingredient Substitutions
Green lentils can be replaced with red lentils or split peas for a different texture and slightly altered cooking time. Red lentils will cook faster and create a creamier soup, while split peas offer a similar hearty texture. Adjust cooking time accordingly, as red lentils may only need 20-25 minutes to soften.
Avocado oil can be substituted with olive oil or coconut oil for different flavor profiles. Olive oil provides a Mediterranean touch, while coconut oil adds a subtle sweetness. Use the same amount as called for in the recipe.
Spinach can be swapped with kale or Swiss chard for varied nutritional benefits and textures. Kale will require a longer cooking time to soften, so add it earlier in the process. Swiss chard cooks similarly to spinach and can be added at the same point in the recipe. Adjust quantities as needed, as kale and chard may have different volume-to-weight ratios compared to spinach.
Preparation Time | 10-15 minutes |
Cooking Time | 40-45 minutes |
Total Time | 50-60 minutes |
Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 800-900
- Protein: 40-50 g
- Fat: 20-25 g
- Carbohydrates: 120-130 g
Ingredients
- 2 1/2 cups green lentils, rinsed and drained
- 5 garlic cloves, minced and split
- 1 large onion, chopped finely
- 3 large carrots, diced
- 2 large celery stalks, diced
- 1 tablespoon avocado oil
- 28 oz can of low-sodium diced tomatoes
- 12 cups low-sodium vegetable stock
- 2 teaspoons ground cumin
- 2 teaspoons dried oregano
- 1 teaspoon salt
- Black pepper, ground (as per taste)
- 3 bay leaves
- 3 generous handfuls of spinach
- 1/2 cup chopped parsley
- Grated parmesan, for topping
Step 1: Sauté Vegetables
Preheat a large heavy-bottomed pot or Dutch oven over medium heat.
Add a swirl of oil to coat the surface.
Once the oil is hot, add half of the garlic and all of the onion.
Sauté for about 2 minutes, stirring occasionally until the onion starts to become translucent.
Then, add the carrots and celery, and continue sautéing for a few more minutes, stirring occasionally to ensure even cooking.
Step 2: Add Spices and Lentils
Introduce the cumin, oregano, and lentils to the pot.
Stir well and sauté the mixture for another 3 minutes.
This will help to toast the spices and enhance their flavors, as well as coat the lentils with the aromatic base.
Step 3: Cook the Soup Base
Add the diced tomatoes, vegetable broth, salt, pepper, and bay leaves to the pot.
Stir well to combine all the ingredients.
Cover the pot with a lid and bring the mixture to a boil.
Once boiling, reduce the heat to a simmer and let the soup cook for 30 minutes.
This will help the lentils become tender and infuse all the flavors together.
Step 4: Final Touches and Serve
After the soup has simmered, remove the lid and add the spinach and the remaining garlic.
Stir well to incorporate the fresh ingredients, allowing the spinach to wilt.
Finally, add the parsley and stir once more.
Serve the soup hot, garnished with Parmesan cheese for an added touch of flavor and richness.