Description
A hearty, protein-rich soup made with green lentils, spinach, vegetables, and aromatic spices. Comforting, nutritious, and easy to prepare, this one-pot meal is perfect for busy weeknights or make-ahead lunches.
Ingredients
2½ cups green lentils, rinsed and drained
5 garlic cloves, minced and divided
1 large onion, finely chopped
3 large carrots, chopped
2 large celery stalks, chopped
1 Tbsp avocado oil
28 oz can low-sodium diced tomatoes
12 cups low-sodium vegetable broth
2 tsp ground cumin
2 tsp dried oregano
1 tsp salt
Ground black pepper, to taste
3 bay leaves
3 handfuls fresh or frozen spinach
½ cup fresh parsley, finely chopped
Parmesan cheese, grated (optional, for garnish)
Instructions
- Preheat a large heavy-bottomed pot or Dutch oven over medium heat and swirl oil to coat.
- Add half the garlic and all the onion; sauté for 2 minutes, stirring occasionally.
- Add carrots and celery; cook for a few more minutes until softened.
- Stir in cumin, oregano, and lentils; sauté for 3 minutes.
- Add diced tomatoes, vegetable broth, salt, pepper, and bay leaves. Cover, bring to a boil, and cook for 30 minutes or until lentils are tender.
- Add spinach, remaining garlic, and parsley; stir to combine.
- Serve hot, garnished with Parmesan cheese if desired.
Notes
- Swap diced tomatoes for tomato sauce or crushed tomatoes for a smoother texture.
- Use kale, chard, or other greens in place of spinach.
- Add red pepper flakes, cayenne, or chili for a spicy version.
- For a smoky flavor, add smoked paprika along with the spices.
- For a creamier texture, blend part of the soup with an immersion blender.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sugar: 6 g
- Sodium: 410 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 34 g
- Fiber: 14 g
- Protein: 13 g
- Cholesterol: 0 mg
