Spinach and Lentil Soup
Benefits:
- Lentils provide protein and dietary fiber, making the soup filling and nourishing.
- Spinach adds vitamins, minerals, and antioxidants to the dish.
- The combination of lentils and spinach creates a balanced and wholesome soup.
- The aromatic spices used in the soup may offer potential health benefits and enhance the flavor profile.
INGREDIENTS
- 1 cup green or brown lentils, washed and soaked
- 1 onion, finely chopped
- 2 tomatoes, chopped
- 2-3 cloves garlic, minced
- 1 teaspoon ginger paste
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 4 cups vegetable broth or water
- 2 cups fresh spinach leaves, washed and chopped
- 2 tablespoons oil or ghee
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Lentils: Wash and soak the lentils for about 30 minutes. Drain before using.
Boil Lentils: In a pot, bring the soaked lentils to a boil with enough water. Cook until the lentils are soft but not mushy. Drain any excess water and set aside.
Sauté Aromatics: In a separate pot, heat oil or ghee over medium heat. Add cumin seeds and let them splutter.
Add Onion and Garlic: Add chopped onions and sauté until they become translucent. Add minced garlic and ginger paste. Sauté for a minute until fragrant.
Add Tomatoes and Spices: Add chopped tomatoes to the pot. Cook until the tomatoes soften and the mixture comes together.
Stir in turmeric powder, ground cumin, ground coriander, red chili powder, and salt. Mix well to coat the onions and tomatoes with the spices.
Add Lentils and Broth/Water: Add the cooked lentils to the pot. Pour in the vegetable broth or water.
Simmer: Let the soup simmer on low to medium heat for about 15-20 minutes to allow the flavors to meld.
Add Spinach: Add the chopped spinach leaves to the soup. Cook for an additional 3-5 minutes until the spinach wilts.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the spinach and lentil soup with chopped cilantro leaves. Serve with crusty bread or naan. Provide lemon wedges for an extra burst of flavor.
TIPS
- You can use any type of lentils you prefer for this soup.
- Adjust the spiciness by modifying the amount of red chili powder.
- This spinach and lentil soup is a nutritious and comforting option for a light meal.
NUTRITION VALUE
- Calories: ~250-300 (per serving)
- Carbohydrates: ~40-45g
- Protein: ~10-12g
- Fat: ~6-8g
- Fiber: ~10-12g
