Lentil Soup with Spinach and Carrots is a hearty, nourishing dish that combines the earthy flavor of lentils with the freshness of spinach and the natural sweetness of carrots. This vibrant soup is not only comforting but also incredibly nutritious, making it perfect for those cold days when you need a healthy yet satisfying meal. Packed with plant-based protein, fiber, vitamins, and minerals, this soup is a wholesome choice for vegetarians and meat-eaters alike. It’s also versatile, easy to prepare, and can be customized with your favorite spices or additional vegetables. Whether you’re looking for a light lunch, a starter for dinner, or a filling meal that can be enjoyed throughout the week, this Lentil Soup with Spinach and Carrots will meet all your needs. With minimal ingredients and simple steps, you can whip up this nourishing bowl in no time.
Ingredients
Main Ingredients:
- 1 cup dry lentils (green or brown)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, peeled and sliced
- 1 large bunch fresh spinach, roughly chopped (or 4 cups frozen spinach)
- 6 cups vegetable broth (or chicken broth for non-vegetarian version)
- 1 teaspoon ground cumin
- 1 teaspoon turmeric powder
- 1/2 teaspoon ground coriander
- Salt and pepper, to taste
- Juice of 1 lemon (for brightening the flavor)
Optional Additions:
- 1/2 cup chopped celery for added crunch
- 1 teaspoon smoked paprika for a smoky flavor
- Fresh parsley or cilantro for garnish
- 1 can (14.5 oz) diced tomatoes for an extra burst of flavor
- A pinch of red pepper flakes for heat
Tools Needed:
- Large pot or Dutch oven
- Stirring spoon
- Knife and cutting board
- Measuring spoons
- Ladle for serving
Preparation
Step 1: Rinse the lentils thoroughly under cold water and remove any debris. Set aside.
Step 2: Heat olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and cook until softened, about 5 minutes. Stir occasionally to prevent the onion from burning.
Step 3: Add the minced garlic to the pot and cook for another minute, stirring constantly, until fragrant.
Step 4: Stir in the sliced carrots, ground cumin, turmeric, and ground coriander. Cook for about 2 minutes, allowing the spices to toast and coat the vegetables, enhancing their flavor.
Step 5: Pour in the vegetable broth and add the rinsed lentils. Stir to combine, ensuring that the lentils are submerged in the liquid. Bring the soup to a boil, then reduce the heat to a simmer. Let it cook uncovered for 25-30 minutes, or until the lentils are tender and cooked through.
Step 6: Once the lentils are tender, add the chopped spinach (or thawed frozen spinach) to the soup and stir until wilted. If using frozen spinach, cook for an additional 5-7 minutes.
Step 7: Taste the soup and season with salt, pepper, and lemon juice to your liking. You can also add extra spices or a dash of red pepper flakes for more heat if desired.
Step 8: Serve the soup hot, garnished with fresh parsley or cilantro if desired.
Variation
This Lentil Soup with Spinach and Carrots is highly versatile and can be adapted in many ways. For added protein, consider including a can of chickpeas or beans. For a heartier soup, stir in some cooked quinoa or rice. If you enjoy a creamy texture, blend part of the soup using an immersion blender to create a thicker base. You can also make this soup spicier by adding more chili flakes, cayenne pepper, or even a chopped jalapeño for an extra kick. If you prefer a more rustic version, omit the spinach and substitute with other leafy greens like kale or Swiss chard.
Cooking Notes
- Lentils don’t need to be soaked before cooking, making them a quick and convenient ingredient.
- If you’re using dried spinach, make sure to rehydrate it according to package instructions before adding it to the soup.
- This soup can be easily made in advance and stored for up to 5 days in the fridge. The flavors continue to deepen over time, making it an even better leftover meal.
- For a thicker consistency, use a potato masher to lightly mash some of the lentils, creating a more creamy texture without the need for cream.
Serving Suggestions
Lentil Soup with Spinach and Carrots can be enjoyed on its own or paired with a variety of sides. A warm, crusty loaf of bread, such as sourdough or whole-grain, is perfect for dipping. You can also serve this soup with a light salad of mixed greens dressed in a tangy vinaigrette to balance its richness. For an extra protein boost, pair the soup with a side of roasted chicken or grilled fish. This soup is also a great meal prep option and can be made in bulk to enjoy throughout the week.
Tips
- If you prefer a smoother soup, consider blending the soup partially using an immersion blender or transferring half of it to a blender.
- For a more robust flavor, roast the carrots before adding them to the soup. Toss the sliced carrots in olive oil and roast at 400°F for 25 minutes before incorporating them into the soup.
- Keep extra lemon juice on hand to adjust the soup’s brightness at the end of cooking. The acidity will help balance the earthy flavors of the lentils and spinach.
- Add a dash of hot sauce for an unexpected flavor boost.
Prep Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Nutritional Information
Calories: Approximately 250 per serving
Protein: 15g
Sodium: 450mg
FAQs
1. Can I use canned lentils instead of dried?
Yes, you can use canned lentils in place of dried lentils. Drain and rinse them before adding them to the soup. Reduce the cooking time to about 10 minutes, as canned lentils are already cooked.
2. Is this soup gluten-free?
Yes, this Lentil Soup with Spinach and Carrots is naturally gluten-free.
3. Can I freeze this soup?
Yes, this soup freezes well. Store it in airtight containers for up to 3 months. To reheat, simply thaw and warm over low heat.
4. How can I make this soup spicier?
To add more heat, incorporate more chili flakes, cayenne pepper, or even fresh chilies to taste.
5. Can I make this soup without broth?
Yes, if you prefer, you can make this soup with water instead of broth. Just be sure to adjust the seasonings, as broth adds a rich base flavor.
Conclusion
Lentil Soup with Spinach and Carrots is a warm, comforting dish that’s not only delicious but also packed with nutrients. It’s a perfect choice for a wholesome meal that can be enjoyed any time of year. Whether you’re looking to eat healthier, need a filling dinner on a cold night, or want a meal that’s easy to make and store, this soup checks all the boxes. With simple ingredients and versatile flavors, it’s a recipe that can easily become a staple in your kitchen. So gather your lentils, spinach, and carrots, and enjoy this nourishing soup that will keep you coming back for more.