Lentil and spinach soup is a nourishing and hearty dish that offers a perfect blend of flavors and textures. Packed with nutrient-dense ingredients, this soup not only warms the soul but also supports overall health. Whether you’re looking for a comforting meal on a chilly evening or a healthy option for lunch, this recipe delivers on taste and nutrition.
Why Choose Lentil and Spinach Soup?
This soup combines the benefits of lentils and spinach, creating a powerhouse of nutrients. Lentils are an excellent source of plant-based protein, fiber, and essential vitamins and minerals. Spinach, on the other hand, is rich in vitamins A, C, and K, as well as iron and antioxidants. Together, they create a wholesome meal that can boost your energy levels and enhance your overall well-being.
Ingredients for the Perfect Lentil and Spinach Soup
Main Ingredients
- 1 cup dry brown or green lentils, rinsed and drained
- ½ cup finely chopped onion
- 6 cloves garlic, minced
- 6 cups low-sodium vegetable broth
- 2 teaspoons chopped fresh thyme
- 2 teaspoons chopped fresh oregano
- 2 cups chopped peeled butternut squash
- 1 cup finely chopped tomato
- ¼ teaspoon crushed red pepper
- 2 tablespoons lemon juice
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 6 cups packed fresh spinach, chopped
- 1 tablespoon lemon zest
Why These Ingredients?
Each ingredient plays a crucial role in creating a flavorful and nutritious soup. Lentils provide a rich texture, while butternut squash adds natural sweetness. Fresh herbs like thyme and oregano enhance the aromatic qualities, making each bowl a delightful experience.
Step-by-Step Instructions for Making Lentil and Spinach Soup
1. Preparing the Lentils
To start, combine the lentils with 3 cups of hot water in a bowl and allow them to soak for at least 20 minutes. This step not only helps soften the lentils but also reduces cooking time, making the soup preparation smoother.
2. Sautéing the Aromatics
Heat a large saucepan over medium heat. Add the chopped onion, minced garlic, and ¼ cup of water. Sauté for about 10 minutes until the onion becomes tender and translucent. This process releases the natural flavors of the onion and garlic, forming a fragrant base for the soup.
3. Adding Lentils and Broth
Once the onions are tender, drain the soaked lentils and add them to the saucepan along with 6 cups of low-sodium vegetable broth, chopped thyme, and oregano. Bring the mixture to a boil, then reduce the heat to simmer for 20 minutes. This allows the lentils to absorb the flavors from the herbs and broth.
4. Incorporating the Vegetables
After the lentils have simmered, stir in the butternut squash, chopped tomato, and crushed red pepper. Cover the pot and continue cooking for an additional 20 minutes or until the squash is tender. The squash adds a creamy texture, while the tomatoes contribute a subtle acidity that balances the flavors.
5. Final Touches
Once the vegetables are tender, stir in the lemon juice, seasoning the soup with sea salt and freshly ground black pepper to taste. The lemon juice brightens the flavors and complements the earthiness of the lentils.
6. Adding Spinach and Lemon Zest
Finally, fold in the fresh spinach and lemon zest, cooking for another 1 to 2 minutes until the spinach wilts slightly. This step adds a vibrant color to the soup and packs in additional nutrients.
7. Serving Suggestions
Serve the Lentil and Spinach Soup immediately. For an even more satisfying meal, pair it with a slice of crusty whole wheat bread or stir in a cup of precooked whole grains. This enhances the soup’s heartiness and adds an extra dose of plant-based goodness.
Nutritional Information
This soup is not only delicious but also packed with nutrition. Here’s a quick breakdown of the nutritional benefits per serving (2 cups):
- Calories: 258
- Carbohydrates: 52 g
- Protein: 15.4 g
- Total Fat: 1 g
- Saturated Fat: 0.2 g
- Cholesterol: 0 g
- Sodium: 370 mg
- Fiber: 9.2 g
- Sugar: 7 g
The nutritional profile makes this soup an ideal choice for those looking to maintain a balanced diet while enjoying flavorful meals.
Tips for Enhancing Your Soup
- Spice it Up: For those who enjoy a bit more heat, consider adding more crushed red pepper or even a dash of cayenne pepper.
- Herb Variations: Feel free to experiment with other herbs like basil or parsley for a different flavor profile.
- Storage Tips: This soup keeps well in the refrigerator for up to 5 days. It also freezes beautifully, making it a perfect meal prep option.
In summary, the Lentil and Spinach Soup recipe is a delicious and nutrient-rich option that can easily become a staple in your kitchen. With its rich flavors, vibrant colors, and health benefits, it’s perfect for any season. Enjoy this wholesome dish alone or as a part of a larger meal, and savor the taste of good health in every bowl.
