Lentil soup with spinach is a hearty and nutritious dish that is perfect for any season. Packed with fiber, iron, and plant-based protein, this soup is not only warming and filling but also incredibly easy to make. Below is a detailed recipe to guide you through the process of creating this delicious and healthy soup.
### Ingredients
- **Lentils**: 1 cup (green or brown lentils work best)
- **Spinach**: 4 cups (fresh, roughly chopped)
- **Onion**: 1 medium (diced)
- **Garlic**: 3 cloves (minced)
- **Carrots**: 2 medium (diced)
- **Vegetable Broth**: 4 cups
- **Cumin**: 1 teaspoon
- **Paprika**: 1 teaspoon
- **Olive Oil**: 2 tablespoons
- **Salt**: to taste
- **Pepper**: to taste
- **Optional Garnish**: Fresh parsley or lemon wedges
### Benefits
- **High in Fiber**: Lentils are an excellent source of dietary fiber, which aids digestion and helps maintain a healthy weight.
- **Rich in Iron**: Lentils and spinach provide a good amount of iron, essential for transporting oxygen in the blood.
- **Plant-Based Protein**: This soup is a great source of protein for vegetarians and vegans.
- **Low in Calories**: This dish is low in calories while being nutrient-dense, making it suitable for various dietary preferences.
### Instructions
#### Step 1: Prepare the Ingredients
1. **Rinse the Lentils**: Place the lentils in a fine-mesh strainer and rinse them under cold running water. Remove any debris or stones.
2. **Chop the Vegetables**: Dice the onion and carrots, and mince the garlic. Roughly chop the spinach if it’s not pre-washed.
#### Step 2: Sauté the Vegetables
1. **Heat Olive Oil**: In a large pot, heat the olive oil over medium heat.
2. **Cook Onion and Carrots**: Add the diced onion and carrots to the pot. Sauté for about 5 minutes or until the onion becomes translucent.
3. **Add Garlic and Spices**: Stir in the minced garlic, cumin, and paprika. Cook for an additional minute until fragrant.
#### Step 3: Add Lentils and Broth
1. **Combine Ingredients**: Add the rinsed lentils to the pot along with the vegetable broth.
2. **Season with Salt and Pepper**: Season with salt and pepper to taste, then bring the mixture to a boil.
3. **Simmer**: Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes or until the lentils are tender.
#### Step 4: Add Spinach
1. **Incorporate Spinach**: Once the lentils are cooked, stir in the chopped spinach. Cook for an additional 5 minutes until the spinach is wilted.
2. **Adjust Seasoning**: Taste the soup and adjust seasoning as needed with more salt, pepper, or spices.
#### Step 5: Serve
1. **Ladle into Bowls**: Serve the lentil soup hot in bowls.
2. **Garnish (Optional)**: Garnish with fresh parsley or a squeeze of lemon juice for added brightness.
### Enjoy!
This Lentil Soup with Spinach is not only nutritious but also comforting and satisfying. It’s perfect as a main dish or as a side alongside crusty bread or a fresh salad.
### Variations
- **Add More Vegetables**: Feel free to add other vegetables like celery, bell peppers, or zucchini for extra nutrition.
- **Spicy Version**: Add red pepper flakes or diced jalapeños for a spicy kick.
- **Creamy Texture**: For a creamier soup, blend part of it using an immersion blender before adding spinach.
Enjoy this wholesome lentil soup that warms your soul while providing essential nutrients!
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