High-Protein Lentil and Spinach Soup
Hearty, flavorful, and nourishing - this High-Protein Lentil and Spinach Soup is packed with plant-based protein, vibrant spices, and tender greens. A soul-warming one-pot meal that’s perfect for meal prep or cozy weeknight dinners.
Equipment
- large pot
- cutting board
- chef's knife
- wooden spoon or spatula
- measuring cups and spoons
Ingredients
- 1 cup dry green or brown lentils, rinsed
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 1 celery stalk, chopped
- 1 tsp ground cumin
- ½ tsp smoked paprika
- 1 tsp dried thyme or oregano
- 1 bay leaf
- 4 cups vegetable broth (or chicken broth)
- 1 cup crushed tomatoes (or 2 fresh tomatoes, chopped)
- 2 cups fresh spinach leaves (or frozen, thawed and drained)
- ½ lemon, juiced
- Salt and pepper, to taste
Instructions
- Rinse lentils thoroughly under cold water.
- In a large pot, heat olive oil over medium. Add onion, carrot, and celery; sauté for 5–6 minutes until softened.
- Stir in garlic, cumin, paprika, and thyme. Cook for 30 seconds until fragrant.
- Add lentils, tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil.
- Reduce heat, cover, and simmer 25–30 minutes until lentils are tender.
- Remove bay leaf. Stir in spinach and lemon juice; cook for 2 more minutes.
- Adjust seasoning as needed and serve warm.
Notes
Rinse lentils well to remove bitterness. Add lemon juice at the end for brightness. Use broth instead of water for deeper flavor. For a creamy texture, blend half the soup and stir it back in. Store leftovers in the fridge for 5 days or freeze for up to 3 months.
Nutrition
Calories: 270kcalCarbohydrates: 35gProtein: 16gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 420mgPotassium: 720mgFiber: 13gSugar: 6gVitamin A: 4400IUVitamin C: 11mgCalcium: 70mgIron: 4mg