Description
This hearty and flavorful lentil soup is packed with nutritious ingredients including lentils, fresh vegetables, and bold spices. It's a one-pot recipe that's easy to make, perfect for a comforting lunch or dinner, and offers a healthy dose of protein and fiber.
Ingredients
Scale
Main Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 celery ribs, chopped
- 14-ounce can crushed or diced tomatoes
- 2 cups dry green or brown lentils
- 7 cups vegetable broth
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1 teaspoon smoked paprika
- 1 teaspoon salt, or to taste
- 3 cups baby spinach, sliced into ribbons (or kale)
- 1 lemon, juiced (about 2 tablespoons)
Instructions
- Heat and Sauté: Heat the olive oil in a large pot over medium heat. Add the chopped onions, minced garlic, peeled and chopped carrots, and chopped celery. Cook, stirring frequently for about 4-5 minutes until the vegetables are softened and fragrant.
- Add Main Ingredients: Add the can of crushed or diced tomatoes (including juices), lentils, vegetable broth, ground cumin, ground coriander, and smoked paprika to the pot. Stir well to incorporate all ingredients evenly.
- Simmer the Soup: Bring the mixture to a boil, then reduce heat to a simmer. Cook uncovered for about 30 minutes until the lentils are tender and the soup has thickened. For a creamier texture, use an immersion blender to blend the soup a few times directly in the pot, or blend 1-2 cups in a regular blender and return it to the pot.
- Finish and Season: Stir in the baby spinach ribbons (or kale) and the lemon juice. Allow the spinach to wilt for about one minute. Taste and season with salt to your preference.
Notes
- This soup is best served fresh but can be refrigerated for up to 3 days and reheated.
- For a creamier texture, blend part of the soup as described or add a splash of coconut milk or cream.
- You can substitute kale or Swiss chard for spinach according to your preference.
- Adjust spices to taste; smoked paprika adds a subtle smokiness but can be reduced or omitted if desired.
- For added protein, consider topping with a dollop of Greek yogurt or a sprinkle of Parmesan cheese (note this will affect diet classification).
Nutrition
- Serving Size: 1 serving
- Calories: 236 kcal
- Sugar: 7 g
- Sodium: 610 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 16 g
- Protein: 13 g
- Cholesterol: 0 mg
