Lentil Soup with Spinach and Lemon is a powerhouse meal packed with essential nutrients. offering a perfect balance of plant-based protein, fiber, and essential vitamins. Lentils are rich in zinc and protein, which may support healthy testosterone levels. Spinach provides magnesium, a key mineral for hormone production, while lemon enhances iron absorption, boosting circulation. This soup is loaded with fiber, aiding digestion and heart health. This hearty soup is not only comforting but also supports a healthy lifestyle, boosting immunity, and providing an excellent source of antioxidants. However, excessive intake of certain nutrients, like iron and zinc, may contribute to cardiovascular risks. Enjoying this balanced meal in moderation can promote overall wellness, making it a smart addition to your diet. Whether you're following a vegan diet, looking for a wholesome meal, or simply craving a nourishing dish, this soup is a fantastic choice. The addition of lemon enhances its flavor while also contributing to improved iron absorption, making it an ideal meal for individuals focusing on maintaining optimal health.

Ingredients:

  • 1 cup lentils (green or brown)
  • 4 cups water or vegetable stock.
  • 1 cup fresh spinach, chopped
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 medium carrot, diced
  • 1 stalk celery, chopped
  • 1 tbsp cumin
  • ½ tbsp turmeric
  • 1 tbsp olive oil
  • 1 tbsp tomato paste
  • Juice of 1 lemon
  • Salt and pepper to taste

Instructions:

This hearty and nutritious lentil soup is packed with plant-based protein, vitamins, and minerals. With simple ingredients and easy steps, you can enjoy a comforting bowl in no time. Follow these detailed instructions to make the perfect lentil soup.

Step 1: Rinse the Lentils

Before cooking, place 1 cup of lentils in a fine-mesh strainer and rinse them thoroughly under cold running water. This step helps remove excess starch and any debris. Set the lentils aside to drain.

Step 2: Sauté the Vegetables

  • Heat 1 tbsp olive oil in a large pot over medium heat.
  • Add 1 small diced onion and 2 minced garlic cloves to the pot. Sauté for about 2-3 minutes until the onion becomes translucent and fragrant. (Sauté onions until golden, about 5 min)
  • Stir in 1 diced carrot and 1 chopped celery stalk. Cook for another 4-5 min , stirring occasionally, until the vegetables start to soften.

Step 3: Add the Spices

  • Sprinkle 1 teaspoon of cumin and ½ teaspoon of turmeric into the pot.
  • Stir well for about 1 minute to toast the spices and enhance their flavor. This step deepens the aroma and gives the soup a rich taste.

Step 4: Add the Lentils and Broth

  • Pour in 4 cups broth and add the rinsed lentils. Stir everything together to combine the flavors.
  • Increase the heat and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer cook for 20-25 min , or until the lentils become tender. Stir occasionally to prevent sticking.(Cook lentils on medium heat)

Step 5: Add the Spinach

  • Once the lentils are soft, add 1 cup of chopped fresh spinach to the pot.
  • Stir well and let it cook for an additional 5 minutes, allowing the spinach to wilt and blend into the soup.

Step 6: Season and Add Lemon Juice

  • Squeeze in the juice of 1 lemon to enhance the flavor with a refreshing citrus note.
  • Season with salt and pepper to taste. Stir everything together and let it sit for a minute to allow the flavors to meld.

Step 7: Serve and Enjoy

  • Ladle the soup into bowls and Serve this hearty soup hot.
  • Garnish with extra lemon wedges or fresh herbs if desired.
  • Enjoy this comforting, protein-rich lentil soup as a nutritious meal on its own or with a side of warm bread.

This lentil soup with spinach and lemon is easy to prepare, packed with essential nutrients, and perfect for a healthy, satisfying meal.😊

For best results, use a Dutch oven or stockpot to evenly cook the ingredients on medium heat. Garnish with fresh herbs like parsley or a squeeze of lemon for extra flavor. To adjust thickness, add water or stock as needed.

Storage tip: Keep leftovers in an airtight container and reheat on the stovetop. For a twist, substitute spinach with kale or add diced tomatoes.

Frequently Asked Questions (FAQs)

1. Can I substitute green or brown lentils with another type? Yes! While green and brown lentils are commonly used, you can opt for red lentils for a quicker cooking time and a creamier texture. However, red lentils tend to break down more than green or brown ones, so if you prefer a chunkier soup, stick with the original choice.

2. Can I use frozen spinach instead of fresh? Absolutely! Frozen spinach works well and retains most of its nutrients. If using frozen spinach, add it directly to the soup during the last few minutes of cooking to prevent overcooking.

3. How can I adjust the soup’s thickness? To make the soup thicker, blend a portion of it using an immersion blender or add a bit more lentils. For a thinner consistency, simply add more vegetable broth or water until the desired texture is achieved.

4. What are the best plant-based alternatives for vegetable broth? If you don’t have vegetable broth on hand, you can use water with additional herbs and spices such as bay leaves, cumin, and turmeric for flavor enhancement. Nutritional yeast also adds a savory depth similar to broth.

5. How do I store and reheat the soup? Store the soup in an airtight container in the refrigerator for up to 4 days. To reheat, warm it on the stove over medium heat, stirring occasionally. If it thickens too much, add a splash of water or broth to adjust the consistency.

6. What are some ways to enhance the soup’s flavor?

  • Add fresh herbs such as cilantro or parsley for a burst of freshness.
  • Stir in a pinch of smoked paprika or cayenne pepper for a mild kick.
  • Include a small amount of ginger or black pepper to enhance digestion and warmth.
  • use kale instead of spinach

7. Is this soup suitable for children or individuals with digestive sensitivities Yes! To make it more digestible, rinse lentils thoroughly before cooking and avoid excessive seasoning. For children, you can slightly puree the soup for a smoother texture. If someone has a sensitive stomach, reducing the amount of lemon or adding it gradually can help prevent acidity.

8. Can I add tomatoes to this recipe? Yes! Adding 1-2 diced tomatoes enhances flavor and acidity.

Nutritional Information per Serving (200g Approximate Values)

  • Calories: 180 kcal
  • Protein: 12g
  • Carbohydrates: 30g
  • Fiber: 10g
  • Fat: 2g
  • Iron: 25% of the daily value
  • Vitamin C: 30% of the daily value

This breakdown helps those tracking their intake for dietary or fitness goals while ensuring they receive a well-rounded meal.

Nutritional Values and Benefits of Ingredients

1. Lentils (1 cup, cooked)

  • Calories: 230
  • Carbohydrates: 40g
  • Protein: 18g
  • Fat: 0.8g
  • Sodium: 4mg
  • Cholesterol: 0mg
  • Vitamins:Folate: 358mcg (90% DV)
  • Vitamin B6: 0.4mg (20% DV)
  • Minerals:Iron: 6.6mg (37% DV)
  • Magnesium: 71mg (18% DV)
  • Potassium: 731mg (21% DV)

Nutritional Benefit: Lentils are an excellent source of plant-based protein and fiber, supporting muscle growth, heart health, and digestion. They also help regulate blood sugar and boost iron levels, which is essential for oxygen transport in the body.

2. Vegetable Broth (1 cup)

  • Calories: 12
  • Carbohydrates: 2.3g
  • Protein: 0.5g
  • Fat: 0.1g
  • Sodium: 500mg (varies by brand)
  • Cholesterol: 0mg
  • Vitamins:Small amounts of Vitamin A and C
  • Minerals:Potassium: 70mg (2% DV)

Nutritional Benefit: Low in calories, vegetable broth adds flavor and hydration while providing essential minerals and antioxidants.

3. Spinach (1 cup, raw)

  • Calories: 7
  • Carbohydrates: 1.1g
  • Protein: 0.9g
  • Fat: 0.1g
  • Sodium: 24mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin A: 2,813 IU (56% DV)
  • Vitamin C: 8.4mg (9% DV)
  • Vitamin K: 145mcg (121% DV)
  • Minerals:Magnesium: 24mg (6% DV)
  • Iron: 0.8mg (4% DV)

Nutritional Benefit: Spinach is packed with antioxidants, supporting heart health, bone strength, and immune function. Its magnesium content plays a crucial role in testosterone production and circulation.

4. Onion (1 small, diced)

  • Calories: 28
  • Carbohydrates: 6.5g
  • Protein: 0.8g
  • Fat: 0.1g
  • Sodium: 2mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin C: 5mg (6% DV)
  • Vitamin B6: 0.1mg (5% DV)
  • Minerals:Potassium: 102mg (3% DV)

Nutritional Benefit: Onions contain antioxidants and sulfur compounds that support heart health, reduce inflammation, and improve immune function.

5. Garlic (2 cloves, minced)

  • Calories: 9
  • Carbohydrates: 2g
  • Protein: 0.4g
  • Fat: 0g
  • Sodium: 1mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin C: 1mg (2% DV)
  • Vitamin B6: 0.1mg (6% DV)
  • Minerals:Manganese: 0.2mg (10% DV)
  • Selenium: 1.3mcg (2% DV)

Nutritional Benefit: Garlic is known for its anti-inflammatory properties, supporting cardiovascular health by lowering blood pressure and cholesterol levels.

6. Carrot (1 medium, diced)

  • Calories: 25
  • Carbohydrates: 6g
  • Protein: 0.6g
  • Fat: 0.1g
  • Sodium: 42mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin A: 10,000 IU (200% DV)
  • Vitamin C: 3.6mg (4% DV)
  • Minerals:Potassium: 195mg (6% DV)

Nutritional Benefit: Carrots are an excellent source of beta-carotene, which supports vision health and reduces inflammation, benefiting circulation and overall heart health.

7. Celery (1 stalk, chopped)

  • Calories: 6
  • Carbohydrates: 1.2g
  • Protein: 0.3g
  • Fat: 0g
  • Sodium: 30mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin K: 11mcg (10% DV)
  • Vitamin C: 1.6mg (2% DV)
  • Minerals:Potassium: 104mg (3% DV)

Nutritional Benefit: Celery contains anti-inflammatory compounds that support heart health and hydration while providing fiber for digestion.

8. Cumin (1 teaspoon)

  • Calories: 8
  • Carbohydrates: 0.9g
  • Protein: 0.4g
  • Fat: 0.5g
  • Sodium: 4mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin A: 6 IU (0.1% DV)
  • Minerals:Iron: 1.4mg (8% DV)

Nutritional Benefit: Cumin aids digestion, boosts metabolism, and provides iron, essential for oxygen transport in the body.

9. Turmeric (½ teaspoon)

  • Calories: 4
  • Carbohydrates: 0.8g
  • Protein: 0.1g
  • Fat: 0.1g
  • Sodium: 0mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin C: 0.3mg (0.5% DV)
  • Minerals:Iron: 0.7mg (4% DV)

Nutritional Benefit: Turmeric contains curcumin, a powerful anti-inflammatory compound that supports joint and heart health.

10. Olive Oil (1 tablespoon)

  • Calories: 119
  • Carbohydrates: 0g
  • Protein: 0g
  • Fat: 14g
  • Sodium: 0mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin E: 1.9mg (13% DV)
  • Minerals:Small amounts of calcium and iron

Nutritional Benefit: Olive oil is rich in healthy monounsaturated fats, supporting heart health and reducing inflammation.

11. Lemon Juice (Juice of 1 lemon)

  • Calories: 12
  • Carbohydrates: 3.3g
  • Protein: 0.2g
  • Fat: 0g
  • Sodium: 1mg
  • Cholesterol: 0mg
  • Vitamins:Vitamin C: 18mg (20% DV)
  • Minerals:Potassium: 49mg (1% DV)

Nutritional Benefit: Lemon juice enhances iron absorption, improves digestion, and provides antioxidants that support immune and cardiovascular health.

Balancing Health Benefits and Cautionary Notes

While lentils and spinach provide essential minerals such as iron and calcium, excessive intake of oxalates (found in spinach) may interfere with calcium absorption in rare cases. However, this is generally not a concern when consumed as part of a balanced diet. Additionally, the vitamin C in lemon helps counteract this effect by boosting iron absorption, making this soup both delicious and nutritionally beneficial.

summry:

This 5-star rated hearty Lentil Soup with Spinach and Lemon recipe is a vegetarian-friendly, one-pot wonder that masterfully combines fresh veggies like peeled carrots, celery stalks, and spinach greens with protein-rich lentils and aromatic spices such as ground cumin and turmeric. Start by sautéing finely diced onions and garlic in extra virgin olive oil, then simmer everything in vegetable broth with a squeeze of lemon juice until the lentils turn tender.

For a creamy twist, add a drizzle of coconut milk or optional diced tomatoes. Serve this soothing, comforting soup hot at your family table with crusty bread or over cooked pasta for a complete meal. It’s diet-friendly, simple to make with basic ingredients, and freezes beautifully in airtight containers—perfect for meal prep!

Love customization? Try adding sliced potatoes, bell peppers, or Italian herbs like thyme for new flavors. For non-vegetarian variations, chicken or bacon bits can be mixed in. Wash and dice your ingredients beforehand to save time!

Rate this recipe and share your feedback—we’d love to hear how it became a winter favorite in your house! 🥄✨

source

1. Health Benefits of Lentils

Lentils are rich in zinc and protein, which may support healthy testosterone levels.

Source:

2. The Role of Spinach in Hormone Production

Spinach provides magnesium, an essential mineral for hormone production.

Source:

3. Benefits of Lemon for Iron Absorption

Lemon enhances iron absorption, improving circulation.

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4. Nutritional Value and Health Benefits of the Soup

This soup is rich in fiber, aiding digestion and heart health.

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5. Warnings on Excessive Consumption of Iron and Zinc

Excessive consumption of nutrients such as iron and zinc may contribute to increased cardiovascular risks.

Source:

6. Health Benefits of Turmeric

Turmeric contains curcumin, an anti-inflammatory compound that supports joint and heart health.

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7. Effects of Olive Oil on Heart Health

Olive oil is rich in monounsaturated fats, supporting heart health and reducing inflammation.

Source:

8. Nutritional Value of Carrots and Celery

Carrots are an excellent source of beta-carotene, which supports vision health and reduces inflammation.

Source:

kirolos
i'm just try to cook new things.

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