Lentil Spinach Soup
This hearty Lentil Spinach Soup is a meatless dish full of flavorful ingredients, rich in vegetables, protein, and fiber.
Equipment
- large heavy bottom pot or Dutch oven
Ingredients
Lentils and Vegetables
- 2.5 cups green lentils rinsed & drained
- 5 cloves garlic minced & divided
- 1 large onion finely chopped
- 3 large carrots chopped
- 2 large celery stalks chopped
- 1 tablespoon avocado oil
- 28 oz canned diced tomatoes low sodium
- 12 cups vegetable broth low sodium
- 2 teaspoon cumin ground
- 2 teaspoon oregano dried
- 1 teaspoon salt
- ground black pepper to taste
- 3 bay leaves
- 3 handfuls spinach
- 0.5 cup parsley finely chopped
- Parmesan cheese grated (for garnish)
Instructions
Cooking Steps
- Preheat large heavy bottom pot or Dutch oven on medium heat and swirl oil to coat. Add half the garlic and all onion; sauté for 2 minutes, stirring occasionally. Add carrots and celery; sauté for a few more minutes, stirring occasionally.
- Add cumin, oregano and lentils; sauté for another 3 minutes.
- Add diced tomatoes, vegetable broth, salt, pepper and bay leaves. Cover, bring to a boil and cook for 30 minutes.
- Add spinach, remaining garlic, parsley and stir. Serve hot garnished with Parmesan cheese.
Notes
Store: Refrigerate in airtight container up to 5 days. Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low. Use dried lentils: Not canned for the best flavor and texture. Green or brown lentils work best: Black lentils and French lentils will not soften in time and red lentils will soften too much. Thick and creamy: Use an immersion blender to blend a small amount for a thick and creamy soup! Parmesan rind: If you aren't worried about keeping the soup vegan/vegetarian, add a parmesan rind in with the broth. It will add so much flavor.
Nutrition
Serving: 1.5cupsCalories: 269kcalCarbohydrates: 45gProtein: 16gFat: 3gSaturated Fat: 1gSodium: 341mgFiber: 20gSugar: 5g
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