Lentil and Spinach Soup

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Healthy and Delicious meals

In the heart of wholesome, nourishing meals, Lentil and Spinach Soup has carved a niche for itself. This hearty soup, with its origins tracing back to various global cuisines, is a symphony of nutrient-rich lentils and the verdant goodness of spinach. Lentils, a powerhouse of protein and fiber, have been a dietary staple in many cultures for centuries, celebrated for their ability to provide sustained energy and promote digestive health. Spinach, on the other hand, brings to the table a burst of vitamins, iron, and antioxidants. Together, they create a dish that is both comforting and invigorating. In an era where health-conscious eating is gaining momentum, Lentil and Spinach Soup stands as a testament to the fact that nutritious meals can be both flavorful and satisfying. Whether you're a vegan, a vegetarian, or someone simply seeking a warm, healthful bowl of goodness, this soup promises to deliver on all fronts. Dive into the world of lentils and spinach, and discover a culinary experience that nourishes both the body and soul.

4 serving (s)

10 mins

40 mins

250 kcal

Yields:

Prep Time:

Cal/Serv:

Total Time:

Approximate Nutritional Info: 1g fat, 40 carbs, 18g protein

Ingredients

1 cup dried lentils (200g)
4 cups vegetable broth (1L)
2 cups fresh spinach (120g)
1 onion, chopped
2 garlic cloves, minced
1 tbsp olive oil (15ml)
Salt and pepper to taste

Directions

In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until translucent, about 3-4 minutes.
Add minced garlic and sauté for another minute until fragrant.
Rinse lentils under cold water using a fine-mesh strainer. Add them to the pot along with the vegetable broth.
Bring the mixture to a boil, then reduce heat to low and let it simmer for about 20 minutes or until lentils are tender.
Once lentils are cooked, add fresh spinach to the pot. Stir and cook until spinach is wilted, about 2-3 minutes. Season with salt and pepper to taste.

Notes

Choosing Lentils: There are various types of lentils available, such as green, brown, red, and black. For this soup, green or brown lentils are ideal as they hold their shape well after cooking. Red lentils tend to become mushy, which can be great for a creamier soup if that's your preference.
Rinsing Lentils: Always rinse your lentils under cold water before cooking. This helps remove any dust or debris. While rinsing, keep an eye out for tiny stones or non-lentil material and remove them.
Sautéing is Key: Don't rush the sautéing process of the onions and garlic. This step builds the foundational flavor of the soup.
Spinach Substitute: If you're not a fan of spinach or don't have it on hand, you can substitute it with other leafy greens like kale, chard, or collard greens. The cooking time might vary slightly based on the toughness of the greens.
Consistency: If you prefer a creamier texture, you can blend half the soup using an immersion blender or a regular blender and then mix it back in.
Storage: This soup stores well in the refrigerator for up to 3-4 days. It's also freezer-friendly, making it perfect for meal prep.
Boost the Protein: For those looking to up the protein content, consider adding diced chicken or turkey. If you're vegetarian, cubed tofu or tempeh can be a great addition.
Dietary Modifications:
- Vegan: The basic recipe is already vegan. Ensure that any added broth is plant-based.
- Gluten-Free: This recipe is naturally gluten-free. However, always check the labels of store-bought broths to ensure they don't contain any gluten-containing additives.
- Low-Fat: To make this soup even lower in fat, you can skip the olive oil and use a splash of water or vegetable broth for sautéing the onions and garlic.
- Keto: While lentils are higher in carbs and might not be ideal for strict keto dieters, you can reduce the amount of lentils and add more low-carb vegetables or proteins to the soup.
- Paleo: Lentils are legumes and are not considered paleo. To make a paleo-friendly version, you can replace lentils with diced chicken or turkey and add more veggies.
  
  Remember, cooking is as much an art as it is a science. Feel free to experiment and adjust the recipe to suit your taste and dietary needs. Enjoy your culinary journey to Calorie Tracking Mastery with this wholesome Lentil and Spinach Soup!