Lentil and spinach soup is an easy, comforting and healthy soup. This recipe comes together in about 35 minutes and is rich in plant-based iron from the red lentils and spinach. It is a healthy, hearty and cozy soup perfect for cold days.
Soup recipes are easy to make, and lentil soup is healthy, inexpensive and nutrient rich. In general, soup recipes are very affordable to make, especially ones with beans or lentils where the main ingredients are cheap to begin with. Even chicken or meat-based soups are affordable because they use more inexpensive cuts of meats that you cook for a long time to tenderize. You can often vary the recipe using vegetables you need to use before they spoil – Afterall, wasted food is wasted money. Lots of soups also start with aromatics like carrots, onions and celery which last a long time and are inexpensive. Soups are a good way to use some pantry staples – whether it is rice, pasta, barley, beans, canned tomatoes or lentils like this recipe.
Nutrition:
This vegan, gluten-free soup is easy to make and rich in plant-based iron from the lentils and spinach. Lentils are a very affordable way to get a lot of nutrition into your diet; they contain carbohydrates which give us energy as well as plenty of fibre which is good for our heart health and something many people do not get enough of (Canadians are only getting about half the amount of fibre they need). Lentils are also a good source of plant-based protein and have vitamins and minerals including folate (a B-vitamin), potassium, and manganese which is a mineral that helps protects our cells from damage, helps metabolize carbohydrates, and is involved in the immune response.
If you are vegetarian or vegan, it can be hard to get enough iron in your diet and lentils and spinach are both good options. Having a vitamin C rich fruit or vegetable such as oranges or red bell peppers along with iron-rich foods can help increase iron absorption.
This recipe is also gluten-free so it is great for people with Celiac disease or a gluten-sensitivity and if you use vegetable broth, the recipe also makes a simple vegan meal.
Ingredients:
Onions, Carrots, Celery aka Mirepoix – this soup starts with the classic mirepoix for the flavour base. Cooking these aromatic vegetables over a medium heat until they are soft but not caramelized helps the soup develop a good base of flavour. The softened carrots add a natural sweetness and the onions and celery are flavourful and aromatic.
Turmeric – adds such a nice yellow color to the soup but if you don’t have it, feel free to omit and the soup turns out great still. You could also add some cumin, chili powder or curry for additional flavours based on your preferences. I tend to keep my soup recipes simple but lots of spices work well.
Red lentils – red lentils have a mildly sweet and nutty flavour and cook quickly. They don’t require any presoaking time (just rinse them before adding to the soup) and cook in less than 20 minutes making them a healthy and convenient option. As they soften, they add a slight creaminess to the soup as they start to sort of dissolve.
Broth – you can use vegetable broth (for a vegan option) or chicken broth in this soup based on your flavour preference and dietary restrictions. Since most broth cartons are one litre, you can use one carton and add 2 cups of water to the recipe (no one wants to use two cartons and have half of one left). If you use a no-salt added version, you may wish to add some salt to the soup. Reduced sodium broths still tend to have a fair amount of sodium and you may not need to add any additional salt even after you add water.
Spinach – adding fresh baby spinach or frozen spinach at the end of cooking adds some extra color and nutrition to this soup. Frozen spinach is just as nutritious as fresh spinach and is a convenient option. You could also substitute kale or Swiss chard if you don’t have spinach.
Variations/Substitutions/Add-ins
- Many lentil soup recipes also call for canned tomatoes which tastes good and adds more vegetables, but I don’t always want that flavour and the acidity can bother some people.
- If I have a small zucchini around, I will often chop it up and add it to the soup when the carrots, onions and celery are softened since It doesn’t need to cook as long.
- Adding grains like quinoa, pasta, barley or rice are also options but you will need to increase the cooking time if you add these, especially for barley (which 30-40 minutes to cook).
- When making soups, adding a small piece of Parmesan cheese rind to the broth also adds so much flavour but then the recipe would no longer be vegan; this is completely optional and I don’t usually have them lying around but they are a great way to add flavour to many soup recipes.
Other types of lentils:
Red and yellow lentils both cook very quickly, and either can be used in this soup. Brown and green lentils also work well in soups and stews but take longer to cook. Brown and green lentils hold their shape more in cooking whereas red lentils tend to almost dissolve into the soup. Most varieties of lentils are easy to find at the grocery or bulk store at an affordable price. A drained, rinsed can of lentils could be substituted as well – just reduce the cooking time since canned lentils are already cooked.
Can you freeze this soup?
Yes, this spinach and lentil soup freezes well for 3 months.
How long does this soup last?
This soup lasts 3-4 days in the fridge and is a great make-ahead recipe.
How to eat spinach and lentil soup?
This soup works well for lunch or dinner on its own if you enjoy a generous portion and don’t feel like making anything with it. For dinner though, you can also serve it with some of your favourite crusty bread or a grilled cheese sandwich for a comforting combination. Another option is to add some chopped potatoes or sweet potatoes with the lentils to bulk up the soup a bit more.
Lentil and Spinach Soup
Ingredients
- 1 tsp canola oil
- 1 small onion, chopped
- 1 large or two small carrots, peeled and chopped
- 2 stalks celery, chopped
- 1/2 tsp turmeric
- 1 cup dry red lentils, rinsed
- 6 cups reduced sodium vegetable or chicken broth (or use a 1L carton of broth and add 2 cups of water)
- 4 cups baby spinach or ½ a 300g block of frozen whole leaf spinach
- salt and pepper to taste
Instructions
- In a large soup pot or Dutch oven, heat the canola oil over medium heat. Add the chopped onion, carrots and celery and season with salt and pepper. Cook for about 5-7 minutes until the vegetables start to soften.
- Add the turmeric and stir. Then add the lentils and broth. Bring to a boil. Reduce heat to medium-low and simmer for 20-25 minutes until the lentils are soft.
- Add the spinach and cook until wilted if using fresh, about 1-2 minutes, or for about 5 minutes if using frozen.
- Serve hot and enjoy.
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