Lentil and Spinach Soup
Meat-free and nutritious, this tomato-based lentil and spinach soup totals a whopping ten plants in one bowl.
Servings: 6 people
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
Calories: 248kcal | Carbohydrates: 33g | Protein: 17g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 7mg | Sodium: 563mg | Potassium: 417mg | Fiber: 10g | Sugar: 5g | Vitamin A: 2012IU | Vitamin C: 12mg | Calcium: 87mg | Iron: 5mg