Lentil Spinach Soup
This hearty Lentil and Spinach Soup is rich in vegetables and a good source of protein and fiber. A meatless dish full of flavorful ingredients for a balanced meal!
Servings: 8 servings
Calories: 269kcal
Ingredients
- 2 1/2 cups green lentils rinsed & drained
- 5 garlic cloves minced & divided
- 1 large onion finely chopped
- 3 large carrots chopped
- 2 large celery stalks chopped
- 1 tbsp avocado oil
- 28 oz can diced tomatoes low sodium
- 12 cups vegetable broth low sodium
- 2 tsp cumin ground
- 2 tsp oregano dried
- 1 tsp salt
- Ground black pepper to taste
- 3 bay leaves
- 3 handfuls of spinach
- 1/2 cup parsley finely chopped
- Parmesan cheese grated (for garnish)
Instructions
- 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: 1.5cups | Calories: 269kcal | Carbohydrates: 45g | Protein: 16g | Fat: 3g | Saturated Fat: 1g | Sodium: 341mg | Fiber: 20g | Sugar: 5g