When the weather turns chilly, there’s nothing more comforting than a warm bowl of soup. And if you’re looking for a recipe that’s not only delicious but also packed with nutrients, our Hearty Lentil Soup with Spinach & Garlic is the perfect choice. This dish is full of fiber, protein, and vitamins, making it the ideal meal for those looking to nourish their bodies while enjoying a hearty, flavorful treat.

Why Choose Lentil Soup?

Lentils are an excellent source of plant-based protein and fiber, making them a great option for vegetarians and vegans. They are low in fat and high in nutrients, including folate, iron, and magnesium. Lentils are also known for their ability to regulate blood sugar levels, making them a heart-healthy addition to any diet.

Adding spinach and garlic to the mix enhances the nutritional profile of this soup even further. Spinach is loaded with vitamins A, C, and K, as well as iron and antioxidants, while garlic is renowned for its immune-boosting properties and ability to promote heart health. Together, these ingredients make for a flavorful and nutritious meal that’s as good for your body as it is for your taste buds.

Hearty Lentil Soup with Spinach & Garlic: A Nutrient-Packed Comfort Food

Kev

This nourishing lentil soup is packed with hearty lentils, fresh vegetables, and warming spices like cumin and turmeric. It’s a comforting, protein-rich dish perfect for a cozy meal, and it’s naturally vegan and gluten-free.

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Prep Time 10

Cook Time 40

Total Time 50

Course Main Course

Cuisine Mediterranean

Servings 6

Ingredients

1 cup dried green or brown lentils rinsed and picked over
1 tablespoon olive oil or any cooking oil of your choice
1 large onion diced
3 cloves garlic minced
2 large carrots peeled and chopped
2 celery stalks chopped
1 medium potato peeled and diced (optional for added texture)
6 cups vegetable broth or chicken broth for a non-vegan version
1 can 14.5 ounces diced tomatoes, with juices
4 cups fresh spinach roughly chopped
1 teaspoon ground cumin
1 teaspoon dried thyme
1/2 teaspoon ground turmeric optional for added health benefits
Salt and pepper to taste
1 tablespoon lemon juice optional, for a touch of brightness

Instructions

Directions for Making Hearty Lentil Soup with Spinach & Garlic
Prep the Ingredients: Start by rinsing and picking over the lentils to remove any debris. Dice the onion, carrots, and celery, and mince the garlic. Set everything aside so you’re ready to start cooking.
Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until softened and translucent, about 5 minutes. Add the minced garlic and cook for another 1-2 minutes, stirring occasionally to prevent burning.
Add the Root Vegetables: Next, add the chopped carrots, celery, and optional potato to the pot. Stir everything together and cook for about 5 minutes to allow the vegetables to soften slightly.
Add the Broth and Lentils: Pour in the vegetable broth and diced tomatoes, including the juices from the can. Add the rinsed lentils and stir to combine. Bring the mixture to a boil, then reduce the heat to a simmer. Let the soup cook for about 25-30 minutes or until the lentils and vegetables are tender.
Season the Soup: Once the lentils and vegetables are tender, add the ground cumin, dried thyme, ground turmeric (if using), salt, and pepper to taste. Stir everything well to combine, and let it simmer for another 5 minutes to allow the flavors to meld.
Add the Spinach: Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted. Taste the soup and adjust the seasoning if necessary. If you’d like a little extra zing, add a tablespoon of lemon juice for a refreshing touch.
Serve and Enjoy: Ladle the soup into bowls and serve hot. This hearty lentil soup with spinach and garlic is perfect on its own, but you can also pair it with some crusty bread or a side salad for a complete meal.

Notes

Use fresh herbs: While dried herbs work well in this recipe, using fresh herbs such as thyme and parsley can take the flavor to the next level.

Customize the texture: If you prefer a creamier soup, you can use an immersion blender to blend part of the soup or transfer a portion of it to a regular blender and puree it before returning it to the pot.

Add protein: While lentils provide a good amount of protein, you can boost it further by adding some cooked chicken, turkey, or tofu if desired.

Spice it up: If you like a bit of heat, consider adding a pinch of red pepper flakes or a chopped jalapeño along with the garlic for a spicy kick.

Health Benefits of Lentils, Spinach, and Garlic

This Hearty Lentil Soup with Spinach & Garlic is more than just a tasty meal – it’s a powerhouse of nutrients that support overall health.

Lentils: Rich in fiber and protein, lentils help regulate blood sugar levels, lower cholesterol, and promote digestive health. They’re also a great source of iron, making them an excellent choice for vegetarians.
Spinach: Packed with vitamins A, C, and K, spinach supports eye health, boosts immunity, and promotes strong bones. Its high iron content also helps in the prevention of anemia.
Garlic: Known for its medicinal properties, garlic has been shown to improve heart health, lower blood pressure, and enhance the immune system.

Final Thoughts

If you’re craving a comforting and nutritious meal, this Hearty Lentil Soup with Spinach & Garlic is the perfect choice. It’s easy to make, full of flavor, and packed with health benefits that your body will thank you for. Whether you’re looking to fuel up after a workout or simply enjoy a hearty meal on a cold day, this soup is sure to hit the spot.

Serve it as a standalone dish or pair it with your favorite sides – either way, it’s a meal that’s sure to leave you satisfied. Enjoy!