Lentil and Spinach soup

Lentils are one of the world's oldest health foods. Over the years, I sought comfort in making lentil soups as they are a hearty protein-rich meal making it a super soup for vegetarians. It doesn’t take a whole of effort to whip up either which makes it the perfect lazy dinner. It’s also super affordable as well and won’t break your bank.

My lentil soup recipe is made with mostly pantry ingredients but includes hearty vegetables that’s full of fresh flavour. Whether you’re looking to lighten up your meals or warm up with a steaming bowl of soup, this healthy lentil soup recipe is for you! It’s one of my all-time favourites and I hope it becomes a staple in your kitchen too.

▸ NUTRITIONAL INFORMATION

This lentil soup is rich in protein, fibre, iron, folate and potassium.

Fibre: Aids digestion and relieves constipation: daily dose of fibre pushes waste through the digestive system.

Can lower cholesterol and reduce the risk of diabetes and help better manage diabetes: Fibre in the intestines may lower the absorption of sugar, which may help blood sugar levels from spiking. 

Aids with weight management: Fibre makes you feel fuller longer, which may help with weight loss and maintaining a healthy weight

Potassium: Counters the bad effects of salt and lowers blood pressure

Folate: Also called vitamin B9, protects your heart and supports your body in forming red blood cells. It may help prevent cancer and heart disease as well as improve mental health. Folate is especially important for pregnant women as it’s essential for a baby’s development

Iron: helps ward off fatigue.

Protein: Protein is a building block of bones, muscles, and skin. It also curbs your appetite as it keeps you feeling full longer.

YIELD: 4 servings 

INGREDIENTS:

• 1 brown onion, chopped

• 3 garlic cloves diced

• 1⁄2 teaspoon dried turmeric

• 2 dried bay leaves

• 1 celery stick, chopped

• 1 carrot, chopped

• 1 medium red sweet potato, chopped
  into chunks

• 1 tablespoon olive oil

• 2 handfuls of spinach leaves

• 2 cups of dried lentils that have been
  soaked overnight

• 5 cups of water

• 1⁄4 cup chopped fresh rosemary

• 1 teaspoon flaxseed oil

METHOD:

1. In a deep casserole pot lightly sauté onion, celery and carrot until translucent then add turmeric powder.

2. Add lentils, bay leaf and water.

3. Bring to the boil and simmer.

4. Add potatoes and cook for 1 hour until lentils are soft. Keep checking throughout the cooking process to see if lentils have absorbed too much water. Add more water if required.

5. When lentils are ready, place 2-3 cups in a blender with the potatoes (be careful not to include bay leaf) and blend, then add back to soup and stir. Be careful when blending hot liquids.

6. Add spinach and cook further for 5 minutes.

7. Serve in bowls, garnish with rosemary and drizzle with flaxseed oil.

Did you make this recipe? 

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #CookingWithClaudine

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