Lentil Spinach Soup

Loaded with nutrient-dense veggies, our Lentil Spinach Soup is made with lentils, fresh baby spinach, celery, and carrots.  So flavorful, this lentil spinach soup is very light, comforting, and makes a perfect meal for a busy weeknight.  An easy recipe for a delicious soup you can enjoy all week long without getting tired of eating the same thing!

 

WHAT ARE LENTILS?

Lentils are edible legumes.  It is an annual plant known for its “lens-shaped” seeds.  And they come dried in packages.  They are easily boiled and added to make soups, stews, and even lentil salads.  

 

The fall for us means it’s SOUP SEASON!  This lentil spinach soup is one of the easiest recipes ever!  

Not only do the lentils cook up very quickly, but they practically cook by themselves.  I mean, the longer they sit on the stove;  the more they will continue to cook and absorb most of the liquid in the pot.

Best of all, they’re high in protein.  One cup of boiled lentils will give you 18 grams of protein.

Plus, the veggies in this soup including, spinach, carrots, celery, and onions are not only low in calories but extremely high in vitamins and antioxidants!  Totally a win-win!

This recipe is similar to our low-fat lentil soup with veggies and it’s still one of our favorite soups!  For an easy dinner, you can serve it with our grilled cheese and pear sandwich, or with our grilled pimento cheese sandwiches.

 

 

For this recipe…

There are three easy steps to making our lentil spinach soup.

The first step is to sauté the veggies until they soften.  The second step is to add the broth and lentils and simmer until they are tender to the bite.

And the final step is to toss in fresh baby spinach, simmer for a few minutes more and it’s ready to serve! 

Totally easy-peasy!  😉

 

 

• Lentils are a good source of potassium, calcium, zinc, niacin, and vitamin K, and are particularly rich in dietary fiber.   

• Spinach is packed with vital nutrients such as iron and beta-carotene.

• It’s low in calories and low in fat and contains 36% iron in every cup.

• Lentils are high in fiber and in protein.

• Both lentils and spinach are considered to be among the “power foods.” 

• This recipe uses fresh spinach, and fresh veggies along with lentils, making it healthy for the whole family. 

• It’s perfect for a chilly day.

Besides the fact that lentils normally melts in your mouth with every spoonful, is the addition of carrots, celery, onions, and garlic that gives this soup a ton of flavor!

 

 

 

Your family and friends will love this Lentil Spinach Soup! 

We know you’ll love this soup as much as we do.  It is triple delicious and triple healthy for everyone!  

This recipe will yield about 6 to 8 servings, and takes about 30 minutes for it to simmer.  Double the recipe, it freezes well too – for up to 2 months.

Hope you’ll try this one!

ENJOY!!

 

Here’s a great TIP:

If you are planning to make this soup early in the day, you can simmer the lentils (hold the spinach) for only 15 minutes, and turn off the heat.  Leave it covered as it sits on the stove.  When you are ready to serve the soup, turn the heat on to finish cooking, toss in the spinach and simmer for the last few minutes. Then serve.

 

 

 

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More Delicious Soup Recipes!  …try these:  

• 10 Healthy Vegetable Soups! 

• Baby Lima Bean Soup

• Classic Italian Minestrone Soup

• Easy Broccoli Zucchini Soup

• Black Bean and Rice Soup

• Tuscan Swiss Chard and Beans Soup

 

 

Yield: 6

Lentil Spinach Soup

Print

Lentil Spinach Soup is a simple soup loaded with lentils, fresh baby spinach, carrots and a few extra vegetables. Flavorful, very light, and comforting, this Lentil Spinach Soup makes a perfect meal to come home to!

Prep Time 5 minutes

Cook Time 30 minutes

Total Time 35 minutes

Ingredients

• 2 Tbsp. olive oil
• 1 medium yellow onion - diced
• 4 garlic cloves
• 2 carrots - thinly sliced
• 2 celery stalks - thinly sliced
• 1/8 tsp. crushed red pepper flakes
• 1 tsp. salt
• 4 cups (32 ounces) low-sodium vegetable stock
• 4 cups of water
• 1 (16-ounces) package dried lentils (about 2 +1/2 cups)
• 2 cups packed fresh baby spinach, rinsed
• fresh cracked pepper to taste
• grated Parmigiano-Reggiano cheese, for serving

Instructions

1. In a 3 or 4-quart soup pot, heat olive oil over moderately high heat. Add the onions, garlic, carrots, and celery. Sauté, stirring occasionally, until vegetables are softened and golden, about 3 to 5 minutes.
2. Add in salt, red pepper flakes, water, vegetable stock, and lentils. Bring to boil, then reduce heat to low, cover and simmer until lentils are tender about 30 minutes. Stirring occasionally.
3. The last step, add the spinach into the soup and simmer for a few minutes more, until spinach wilts. Taste and season with fresh cracked pepper to taste.
4. If the soup is too thick, add an additional 1/2 cup of water or stock.
5. Serve with Parmigiano-Reggiano grated cheese at the table.
6. Serves 6

Nutrition Information:

Yield:

6 to 8 servings

Serving Size:

1 cup
Amount Per Serving: Calories: 175Total Fat: 5.1gCarbohydrates: 24.3gFiber: 10.9gSugar: 2.6gProtein: 9.2g

Hello friends!  If you make our delicious Lentil Spinach Soup, please tell us and leave a comment and a star rating below!  Have fun and snap a photo and share it on Instagram and on Pinterest; be sure to hashtag #2sistersrecipes, or tag us @2sistersrecipes.

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Happy and Healthy Cooking!  😉

Thanks for stopping by…

 xo Anna and Liz