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Meat-free and nutritious, this tomato-based lentil and spinach soup totals a whopping ten plants in one bowl. And there’s no shopping required as I bet all the ingredients are all already in your store-cupboard.
Can’t skip the meat completely? That’s OK. Start slow with a lentil and bacon soup that doesn’t sacrifice any plant points!
Eat the rainbow. Hit 30 different plants per week. Go meat-free but don’t lose protein. Up your fibre intake. The messages are everywhere as the evidence mounts in favour of a more plant-based diet. The benefits are improved physical and mental health, while taking a stand for our environment.
But being a more mindful eater, if you’re new to it, can be difficult to visualise beyond a plate of steamed broccoli and brown rice! But fear not, there truly is an abundance of options to keep things interesting, satisfying and delicious. And I’ve got a bunch on this blog.
Although, as a household we are still fairly committed carnivores, I’m heavily invested in adding more fibre (beans, grains, seeds) and vitamin-providing vegetables and fruit to our diet. This recipe brings both: it’s super high in fibre thanks to the brown lentils, and spinach is bringing iron. Not to mention the benefits of the eight other plants!
Easy lentil soup recipe
Since the Sixties, lentils have had a pretty bad rep. They were deemed bland, boring, hippie food. But recently they have been rebranded a powerhouse of nutrition: fibre and protein in one. Add spinach and you can barely get more wholesome than that!
Another noteworthy aspect of traditional lentil soup recipes is how simple to put together they are. It just takes one pot and a balanced blend of ingredients. And contrary to belief, you needn’t spend hours soaking and boiling the lentils. This recipe is ready in under an hour and most of that is hands-off cooking time.
This low fat tomato-based lentil soup gains its flavour from warm, Eastern spices; cumin, coriander and paprika. Using plenty of spices with lentils does two things: first, it maximises flavour by adding complexity and depth, and adds a variety of plants.
Yes! Did you know that spices, herbs, even quality coffee and dark chocolate contribute to the big 3-0! Aiming for 30 plants per week really is much easier than you think.
I have to admit, this is not an 100% vegetarian lentil soup. As I’m not a vegetarian, I’ve used chicken stock and Parmesan to embolden the flavour further. Parmesan gives a tangy edge and extra saltiness. But you can easily make yours vegetarian or vegan just by swapping these two ingredients (see below).
Bonus point: sprinkle each bowl with chopped cilantro or parsley for an extra plant point and an uplifting fragrant note.
Important recipe tips and notes
- Not strictly vegetarian. Swap the chicken stock for vegetable stock and use a vegetarian hard cheese in place of Parmesan and your back to veg-friendly.
- Thick and textured but if you prefer a smooth soup, blend to silky before serving.
- Lentils need flavourings. Don’t be shy with the cumin, coriander and paprika- especially if you’re swapping the stock and cheese.
- Use frozen spinach or kale instead of fresh if that’s what’s available to you.
What goes with it
I know from experience, not everyone will accept a single bowl of soup for lunch. No matter how hearty! Soup and a sandwich, however, is always welcomed. Here are three sandwich suggestions depending on your diners’ leanings that well match this gently spiced lentil soup:
- Purely plants: chickpea salad sandwich.
- But I still want eggs and dairy: egg salad sandwich.
- “I’m doing the soup,”: ham and cheese toastie.
Storage and leftovers
This easy lentil soup recipe is made for batch cooking. It will keep in the freezer for up to three months. It’s a brilliant investment of time and nutrition if you’re in the depths of winter right now!
Lentil soup will also keep for 3-4 days in an This is an affiliate link.airtight container in the fridge. Just reheat slowly on the stovetop.
More soups to try
Lentil and Spinach Soup
Ingredients
- 1 tbsp This is an affiliate link.olive oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 1 tsp cumin
- 1 tsp ground coriander
- 1/2 tsp hot Spanish paprika
- 140g / 14 oz This is an affiliate link.canned chopped tomatoes
- 250g / 1⅓ cup beluga lentil, (brown lentils)
- 5 cups chicken or vegetable stock, plus additional 500ml / 2 cups for later
- 1/2 tsp salt
- 120g / 4 oz fresh spinach
- 2-3 tbsp grated Parmesan cheese, for serving
Instructions
- Heat the olive oil in a soup pot and sauté the chopped onions for 5-7 minutes over low heat, then add the minced garlic and cook for additional 30 seconds, now add the cumin, ground coriander and the hot Spanish paprika, stir briefly to release the aroma. Pour in the canned tomatoes, turn the heat up and bring to a simmer.
- Now stir in the lentils and 1.25 litres (5 cups) of the chicken or vegetable stock with a good pinch of salt. Cook for 35 minutes or until the lentils are soft and cooked all the way through.
- Once the lentils are fully cooked you will notice they have absorbed quite a bit of stock, at this point add 500ml/2 cups more stock. You can add more if you like thinner soup, bring to a simmer once again and stir in the fresh spinach, let it wilt in the soup for a couple of minutes, then taste and add more salt if needed.
- Serve with grated parmesan or sprinkled with fresh herbs like cilantro or parsley.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
