Vegan Lentil and Spinach Soup
Vegan Lentil and Spinach Soup is a wholesome and comforting dish that combines nutritious lentils and vibrant spinach in a flavorful broth. This vegan soup is not only delicious but also rich in protein, fiber, and essential nutrients.
INGREDIENTS
- 1 cup dried green or brown lentils, rinsed and drained
- 1 onion, finely chopped
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika (optional)
- 6 cups vegetable broth
- 1 (14 oz) can diced tomatoes
- 4 cups fresh spinach leaves, chopped
- Juice of 1 lemon
- Salt and black pepper to taste
- 2 tablespoons olive oil
- Fresh parsley leaves, chopped, for garnish (optional)
INSTRUCTIONS
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, diced carrots, and diced celery. Sauté for about 5 minutes until the vegetables begin to soften.
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the ground cumin, ground coriander, and smoked paprika (if using). Cook for a minute to toast the spices and release their flavors.
Pour in the vegetable broth and add the rinsed lentils. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for about 20-25 minutes, or until the lentils are tender.
Add the diced tomatoes (with their juice) to the pot. Stir well to combine.
Stir in the chopped spinach and cook for another 3-5 minutes until the spinach wilts.
Remove the pot from heat and add the lemon juice. Season with salt and black pepper to taste.
Serve the vegan lentil and spinach soup hot, garnished with chopped fresh parsley if desired.
TIPS
- You can use any type of lentils, but green or brown lentils work well in this soup as they hold their shape during cooking.
- Adjust the spice level by adding more or less smoked paprika or black pepper.
- Feel free to add other vegetables like bell peppers or zucchini for extra flavor and nutrition.
- If the soup becomes too thick upon standing, you can add more vegetable broth to reach your desired consistency.
- This soup pairs well with crusty bread or a side salad.
NUTRITION VALUE
- Calories: 200-250 (approximate values)
- Carbohydrates: 35-40g
- Protein: 12-15g
- Fat: 4-6g
- Fiber: 10-12g
