Few dishes embody comfort and nourishment quite like a hearty bowl of lentil soup. When infused with vibrant spinach and sweet, tender carrots, this timeless recipe transforms into a nutritious delight that warms the soul and fuels the body. Beyond its rich flavors and satisfying texture, lentil soup is a powerhouse of vitamins, minerals, and plant-based protein-making it a perfect choice for health-conscious food lovers seeking both taste and wellness in every spoonful. Join us as we explore the art of crafting this wholesome meal, uncovering its benefits and savoring the simple joy it brings to the table.
Hearty Lentil Soup with Spinach & Carrots is more than just a comforting bowl-its a nutritional marvel that transforms simple pantry staples into a vibrant, immune-supporting meal. lentils, rich in plant-based protein and fiber, blend harmoniously with the iron-packed spinach and sweet, beta-carotene-rich carrots, creating a powerhouse of vitamins and minerals that nourish body and soul alike.
Prep and Cook Time
- Preparation: 15 minutes
- Cooking: 40 minutes
- Total Time: 55 minutes
Yield
Serves 6 generous portions
Difficulty Level
Easy – perfect for weeknight dinners or meal prepping
ingredients
- 1 cup dry green or brown lentils, rinsed thoroughly
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 3 cups fresh spinach, roughly chopped
- 1 celery stalk, diced
- 4 cups vegetable broth (low sodium preferred)
- 1 cup water
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp black pepper
- 1/2 tsp dried thyme
- 2 tbsp olive oil
- Salt to taste
- Fresh lemon juice, to serve
- Optional: pinch of crushed red pepper flakes for heat
Instructions
- Prepare the base: Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes, stirring occasionally to prevent browning.
- Add garlic and veggies: Stir in minced garlic, diced carrots, and celery. Cook for another 3-4 minutes until vegetables begin to soften and the kitchen fills with a fragrant aroma.
- spice it up: Sprinkle in cumin, smoked paprika, dried thyme, and black pepper. Stir well to coat the vegetables uniformly with spices, enhancing their natural sweetness.
- Add lentils and liquids: Pour in the rinsed lentils, vegetable broth, and water.Bring the mixture to a boil, then reduce heat to low. Cover and simmer gently for 30 minutes or until lentils are tender but not mushy.
- Introduce spinach: Stir the chopped fresh spinach into the pot. Cook for an additional 5 minutes uncovered, allowing the soup to thicken slightly while the spinach wilts and brightens the dish.
- Adjust seasoning: Taste and add salt as needed. For a citrusy pop, squeeze fresh lemon juice just before serving to elevate all flavors.
- Serve warm: Ladle into bowls, garnishing with a drizzle of olive oil, fresh herbs, or a sprinkle of red pepper flakes if you desire a hint of heat.
Tips for success
- Choosing lentils: Green or brown lentils hold their shape better for a hearty soup texture. Red lentils cook faster but can become mushy.
- Enhancing depth: For added umami,incorporate a splash of soy sauce or a teaspoon of miso paste when adding the broth.
- Texture contrast: To add a satisfying crunch, sprinkle toasted pumpkin seeds or chopped walnuts just before serving.
- Make-ahead: Soup flavors deepen overnight. Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.
- Vegetable swaps: Kale or Swiss chard can replace spinach for a different leafy green experience, while sweet potatoes or parsnips add richness if you want a twist on the classic.
- Consistency control: For a creamier version,blend one-third of the soup and stir it back in to preserve some texture.
Serving Suggestions
This soup shines served hot with a thick slice of crusty whole-grain bread or a warm pita on the side. Garnish with freshly chopped parsley or cilantro for a burst of color. A dollop of plain Greek yogurt or a swirl of coconut cream can add a luscious creaminess and balance the earthy flavors beautifully.
Pair with a simple quinoa salad or a crisp green side for a complete, nutrient-packed meal that comforts and energizes.
| Nutrient | Per Serving |
|---|---|
| Calories | 250 kcal |
| Protein | 16 g |
| Carbohydrates | 35 g |
| Fat | 5 g |
For an in-depth exploration of lentil varieties and their health benefits, visit HealthlineS guide on lentils.
Looking to elevate your lentil soup even further? Check out our Spiced Lentil Stews Collection for creative variations and bold twists.
Q&A
Q&A: hearty Lentil Soup with Spinach & Carrots – A Nutritious Delight
Q1: what makes this lentil soup “hearty” and satisfying?
A1: This lentil soup earns its hearty reputation from a bounty of tender lentils that provide a rich, earthy base, complemented by vibrant carrots and fresh spinach. The combination of protein-rich lentils and fiber-packed vegetables not only fills you up but also delivers a comforting, soul-warming texture perfect for any season.
Q2: Why are lentils an excellent choice for a nutritious soup?
A2: Lentils are nutritional powerhouses, packed with plant-based protein, fiber, iron, and vital minerals. They support healthy digestion,stabilize blood sugar,and contribute to sustained energy. Their versatility also allows them to absorb flavors beautifully, making every spoonful deeply flavorful and nurturing.
Q3: How do spinach and carrots enhance the soup nutritionally and flavour-wise?
A3: Spinach adds a lush, green vibrancy loaded with vitamins A, C, and K, plus folate and antioxidants, boosting immunity and promoting healthy skin. Carrots lend a subtle natural sweetness and crunch, along with beta-carotene, which supports eye health and cellular repair. Together, they brighten both the soup’s nutritional profile and its palette of tastes.
Q4: Can this soup be adapted for different dietary preferences?
A4: Absolutely! This soup is naturally vegan and gluten-free.For a heartier texture,toss in some diced potatoes or quinoa. Spice lovers can add a kick with chili flakes or smoked paprika. It’s a flexible canvas to fit your dietary needs and flavor cravings, making it a kitchen staple for many.
Q5: What are some tips for making the perfect lentil soup with spinach and carrots?
A5: Start by sautéing aromatics like onion, garlic, and celery to build depth. Use vegetable broth for a rich base, and don’t forget to rinse your lentils well. Add carrots early so they soften nicely, and stir in fresh spinach at the end to preserve its bright color and nutrients. Simmer gently and season gradually to create a balanced and vibrant bowl.
Q6: How can this soup be served for a wholesome meal?
A6: Serve it steaming hot with crusty whole-grain bread or a side salad for added freshness. Sprinkle some freshly chopped herbs like parsley or cilantro for that extra zing. A dollop of plain yogurt or a drizzle of olive oil can add creaminess without overpowering the natural flavors. This soup shines as a one-pot meal or a nourishing starter.
Q7: Why is lentil soup with spinach and carrots an ideal choice for busy lifestyles?
A7: It’s a time-efficient, budget-amiable, and nutrient-dense meal that comes together quickly and keeps well in the fridge or freezer.Perfect for meal prepping, it offers lasting energy and supports wellness with minimal effort-helping busy individuals nourish their bodies without sacrificing taste or time.
Wrapping Up
Whether you’re seeking a comforting meal on a chilly evening or a nutrient-packed boost to your weekly meal plan, this hearty lentil soup with spinach and carrots stands ready to deliver. Bursting with vibrant flavors and wholesome ingredients, it’s more than just a soup-it’s a party of simple, nourishing goodness in every spoonful.give your body the warmth and vitality it deserves, one bowl at a time, and let this delightful recipe become a staple in your kitchen repertoire.Here’s to health, heartiness, and the humble lentil’s mighty magic!
