Lentil Spinach Soup with Lemon
User Reviews
4.9
-
Prep Time
5 mins
-
Cook Time
40 mins
-
Total Time
45 mins
-
Servings
4 servings
-
Calories
354 kcal
-
Course
Soup
-
Cuisine
Middle Eastern
Lentil Spinach Soup with Lemon
Description
The Lentil Spinach Soup with Lemon starts by sautéing diced onion and carrot in olive oil until tender and slightly golden. Minced garlic joins, followed by tomato paste and warm spices—cumin, cayenne, salt, and black pepper—which deepen the flavor. Vegetable stock, water, rinsed brown lentils, and a bay leaf are added and simmered gently until the lentils become soft, about 30 minutes. After cooking, the bay leaf is removed and the soup is partially pureed with an immersion blender to thicken it while preserving some texture. Fresh spinach and chopped cilantro are stirred in over gentle heat, just until the greens wilt to maintain their color and nutrients. Lemon juice is added off heat to brighten the dish and balance the earthiness of the lentils and vegetables. The result is a hearty, well-spiced soup with a creamy yet textured consistency perfect for a filling meal.
Ingredients
- 3 tablespoons olive oil
- 1 whole onion diced
- 1 whole carrot peeled and diced
- 1 teaspoon garlic minced
- 1 tablespoon tomato paste
- 1 1/2 teaspoons cumin
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 quart vegetable stock if not vegetarian, you can substitute chicken stock, low sodium
- 1 cup water
- 1 1/4 cups brown lentils rinsed and sorted, or green or red lentils
- 1 bay leaf
- 2 cups spinach or substitute kale, swiss chard, or another favorite green, fresh leaves
- 1/4 cup cilantro or can substitute parsley-- I prefer the flavor of cilantro here, chopped
- 1 whole lemon
Instructions
- Heat up the olive oil in a soup pot over medium heat. Add the diced onion and carrot. Sauté until the onion softens and starts to turn golden. Add the garlic and sauté for 1-2 minutes longer until fragrant. Add the tomato paste, cumin, cayenne, salt and black pepper. Stir and sauté for 2 minutes longer.
- Add the vegetable stock, water, lentils and bay leaf. Bring to a simmer then cover the pot, slightly vented. Let the soup cook for about 30 minutes until the lentils are soft.
- Remove soup from heat, remove the bay leaf and discard. Use an immersion blender to puree the soup halfway, so that it thickens but still has texture.Put soup over medium heat again. Add the fresh spinach leaves and cilantro. Stir the greens into the soup for 1-2 minutes until just wilted (covering the pot will wilt them faster).
- Turn off the heat and stir in fresh lemon juice to taste. Adjust seasonings if desired, and serve.
Notes
- Use an immersion blender to partially puree the soup for a creamy texture while preserving some lentil pieces.
- Fresh lemon juice added at the end enhances brightness and balances flavors.
- Greens like kale or swiss chard can substitute for spinach if preferred.
- Essential tools include a soup pot, immersion blender, and lemon squeezer for ease of preparation.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 354 kcal
% Daily Value*
| Calories | 354kcal | 18% |
| Carbohydrates | 41g | 14% |
| Protein | 21g | 42% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Sodium | 414mg | 17% |
| Potassium | 914mg | 19% |
| Fiber | 18g | 72% |
| Sugar | 2g | 4% |
| Vitamin A | 1645IU | 33% |
| Vitamin C | 8.3mg | 9% |
| Calcium | 65mg | 7% |
| Iron | 6.1mg | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
