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Lentil and Spinach Soup recipe


  • Author: Caroline

Ingredients

  • 2 tablespoons extra virgin olive oil

  • 1 large yellow onion, finely chopped

  • 2 medium carrots, finely chopped

  • 2 celery stalks, finely chopped

  • 4 cloves garlic, minced

  • 2 teaspoons ground cumin

  • 1 teaspoon ground coriander

  • ½ teaspoon smoked paprika

  • 2 tablespoons tomato paste

  • 1 ½ cups brown or green lentils, rinsed

  • 8 cups low-sodium vegetable broth (or chicken broth)

  • 1 bay leaf (or ½ teaspoon dried thyme)

  • 1 teaspoon kosher salt, plus more to taste

  • ½ teaspoon black pepper, plus more to taste

  • 5 ounces fresh baby spinach (about 5-6 packed cups)

  • ¼ cup chopped fresh flat-leaf parsley

  • Juice of ½ a large lemon (about 2 tablespoons)


Instructions

Step 1: Sauté the Aromatics

  1. Heat the olive oil in a large pot or Dutch oven over medium heat.

  2. Add the chopped onion, carrots, and celery (the mirepoix). Sauté for 8-10 minutes, stirring occasionally, until the vegetables have softened and the onion is translucent. This slow sauté is crucial for building flavor.

Step 2: Bloom the Spices

  1. Add the minced garlic, ground cumin, coriander, and smoked paprika to the pot. Stir constantly and cook for 1 minute, until fragrant. This step, known as “blooming,” toasts the spices and deepens their flavor.

  2. Add the tomato paste and stir it into the vegetables, cooking for another minute to caramelize it slightly.

Step 3: Simmer the Soup

  1. Add the rinsed lentils, the vegetable broth, the bay leaf, 1 teaspoon of kosher salt, and ½ teaspoon of black pepper to the pot.

  2. Stir everything together and increase the heat to high to bring the soup to a boil.

  3. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, or until the lentils are tender but not mushy.

Step 4: Finish with Freshness

  1. Remove the pot from the heat. Discard the bay leaf.

  2. Stir in the fresh baby spinach, a handful at a time. The residual heat from the soup will wilt the spinach within a minute or two.

  3. Stir in the chopped fresh parsley and the fresh lemon juice.

  4. Taste the soup and adjust the seasoning as needed. It will likely need another generous pinch of salt and pepper to make the flavors sing.

Step 5: Serve

  1. Ladle the hot soup into bowls and serve immediately.

Nutrition

  • Serving Size: one normal portion
  • Calories: 250-280