Spinach and Lentil Soup

Ingredients

• 240 g (1¼ cups)dry brown lentils
• 180 g (6 cups)fresh spinach, coarsely chopped
• 480 g (2 cups)diced tinned tomatoes
• 1 largecarrot, diced
• 4 stalkscelery, diced
• 1 mediumonion, diced
• 3 clovesgarlic, minced
• 4 stalksthyme, leaves stripped from the stalks
• 4bay leaves
• 1 tspcumin
• 1 tspturmeric
• 1 tspblack pepper
• 1 tsppaprika
• To taste (optional)salt
• 900 mlvegetable stock
• 1.2 litres (5 cups)water

Instructions

1. 1

   Cook the lentils

   Put the lentils in a large pot and pour in the water. Cover and bring to the boil over medium heat, then reduce the heat to low-medium and cook for 15 minutes, or until the lentils are al dente.

2. 2

   Add vegetables and stock

   Add the carrot, celery, thyme, bay leaves, cumin, paprika, turmeric, black pepper and vegetable stock. Stir to combine, cover the pot and cook for 10 minutes.

3. 3

   Finish the soup

   Add the spinach and diced tomatoes. Cook for 20 minutes, or until everything is cooked through and the soup is as thick as you like.

What is spinach and lentil soup?

This is a hearty, home-style soup built around lentils, vegetables and leafy spinach. Lentil soups are made in many cuisines, with ingredients and seasonings varying from one version to another.

Here, cumin, turmeric, paprika and thyme season the broth, while tomatoes add tang and spinach goes in near the end. The lentils simmer first, giving them a head start before the vegetables and stock are added.

Nutrition and macros by portion

The nutrition label shows one serving as written: 203 calories, 13g protein, 38g carbs, 1g fat.

The lentils provide most of the carbohydrate and plant protein, while the vegetables and tomatoes add further carbohydrates and fibre. The listed nutrition is low in fat; serve a bowl with a slice of wholemeal bread or another side to make the meal more substantial.

The lentil base

Brown lentils: These hold their shape reasonably well as they cook and make the soup substantial. Check them at the 15-minute mark; they should be al dente before the next ingredients go in.

Water first: The lentils cook in water before the stock is added. Keep the pot covered as directed, and check the liquid if the lentils begin to look dry.

Vegetables and seasonings

Aromatics: The ingredient list includes diced onion and minced garlic, but the method does not say when to add them. To follow the written method exactly, they are not included in its steps; if using them, the recipe needs a clarified addition point.

Spice blend: Cumin, turmeric, paprika and black pepper go in with the carrot, celery, thyme, bay leaves and stock. Stir well so the seasonings are distributed through the pot.

Getting the texture right

Tenderness: The lentils should be al dente after their first 15 minutes, then finish cooking during the later simmer. If they are still firm at the end, continue cooking until tender.

Thickness: The soup cooks uncovered only if you choose to remove the lid; the method specifies covering it during the first two stages. Judge the final consistency after the 20-minute simmer and stop when it suits you.

Timing the spinach

Spinach: It is added with the diced tomatoes for the final 20 minutes. Stir it into the hot soup so the leaves are submerged and cook evenly.

Total simmering: The method gives 15 minutes for the lentils, followed by 10 minutes with vegetables and stock, then 20 minutes with the spinach and tomatoes. Allow extra time if the lentils need longer to become tender.

Serving ideas

Bread: Serve the soup with crusty bread or toast to soak up the spiced broth. A spoonful of plain yoghurt can also add a cool, creamy contrast.

Fresh finish: A squeeze of lemon or a scattering of chopped herbs can brighten each bowl. Add salt to taste, since the amount is optional and stock can vary in saltiness.

Recipe notes & tips

• Rinse and pick over the dry lentils before cooking.
• Use a pot large enough to hold the soup comfortably as it simmers.
• Stir after adding the spinach so the leaves are submerged.
• Taste the soup before adding optional salt, especially if your stock is already seasoned.
• Remove the bay leaves before serving.

Variations

• Add lemon: Squeeze a little over each bowl just before serving.
• Use other greens: Replace the spinach with chopped kale, allowing it to soften in the soup.
• Make it hotter: Add chilli flakes with the other spices.
• Add more herbs: Finish the bowls with chopped parsley or coriander.
• Serve with yoghurt: Add a spoonful on top for a cool contrast.

Common mistakes to avoid

• Skipping the lentil check: Start with al dente lentils, then cook longer later if they remain firm.
• Adding spinach too early: Follow the method and add it with the tomatoes for the final 20 minutes.
• Leaving bay leaves in the bowls: Fish them out before serving.
• Salting without tasting: Check the broth first, then season if needed.
• Forgetting the listed onion and garlic: The ingredient list includes them, but the method gives no point for adding them; clarify the recipe before deciding when to use them.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat in a saucepan over medium-low heat until steaming hot, stirring occasionally; add a splash of water or stock if the soup has thickened.

Frequently asked questions