How to Make the Perfect Spinach and Lentil Soup: A 30-Minute Recipe that has Folic Acid in it
If you’re looking for a recipe that has folic acid in it, hearty, nutritious, and easy-to-make dish, spinach and lentil soup is the perfect choice. Packed with vitamins, fiber, and protein, this comforting soup offers a wonderful balance of flavor and health benefits. Whether you’re trying to eat healthier, need a quick meal, or simply want to enjoy something warm and satisfying, this recipe has you covered. Plus, you can make it in just 30 minutes, making it ideal for busy days.
In this article, we’ll walk you through everything you need to know to make the perfect spinach and lentil soup, including preparation and cooking times, serving details, nutritional facts, and even tips on storage and reheating. Let’s dive in!
Table of Contents
Why You Should Make Spinach and Lentil Soup
Before we jump into the recipe, let’s take a moment to talk about why spinach and lentil soup is such a fantastic choice for your health and wellness goals.
Spinach is a powerhouse of nutrients, rich in vitamins A, C, K, and folic acid. It helps improve digestion, promotes healthy skin, boosts immunity, and supports heart health. When paired with lentils, you get a protein-packed meal that’s also rich in fiber, iron, and magnesium. Together, these two ingredients create a nutritious, filling soup that will leave you feeling satisfied without the extra calories.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Servings: 4 people
This recipe is simple, quick, and requires just a handful of ingredients. You can enjoy a wholesome, healthy meal in no time!
Ingredients for Spinach and Lentil Soup
To make the perfect spinach and lentil soup, you’ll need the following ingredients:
- 2 cups fresh spinach (roughly chopped)
- 1 cup cooked lentils (any variety, but green or brown work best)
- 1 medium onion (chopped)
- 2 garlic cloves (minced)
- 1 medium carrot (diced)
- 2 cups vegetable broth (or chicken broth for more flavor)
- 1 tablespoon olive oil
- 1 teaspoon ground cumin (optional but adds depth)
- 1/2 teaspoon paprika (optional)
- 1/4 teaspoon red pepper flakes (optional, for some spice)
- Juice of 1 lemon (for a refreshing, zesty finish)
- Salt and pepper (to taste)
This combination of ingredients creates the perfect balance of nutrients and flavor, so don’t skip any of them!
Step-by-Step Guide to Making Spinach and Lentil Soup
1. Prepare the Ingredients
Start by chopping the onion, garlic, and carrot. If you haven’t already cooked the lentils, be sure to do that ahead of time (you can cook them in advance and store them in the fridge for up to a week).
Once the ingredients are prepped, wash and chop the spinach, then set everything aside.
2. Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, then sauté them until soft and fragrant (about 3–4 minutes). This will lay the foundation of your soup’s flavor.
3. Add the Carrot
Add the diced carrot to the pot, and cook for an additional 5 minutes, stirring occasionally. The carrot adds a slight sweetness to the soup, balancing out the savory flavors.
4. Stir in the Lentils and Broth
Once the vegetables are softened, add the cooked lentils and vegetable broth to the pot. Stir well to combine, and bring the mixture to a gentle boil. At this point, you’ll start to see the soup take shape, so it’s exciting!
5. Add the Spinach and Spices
Now, it’s time to add the spinach. Stir it in gently, and it will wilt down almost immediately. This is the moment when the soup becomes truly vibrant and nutrient-rich.
Season with cumin, paprika, and red pepper flakes (if you’re using them). Don’t forget to add salt and pepper to taste.
6. Let it Simmer
Reduce the heat and let the soup simmer for about 15 minutes. This will allow the flavors to blend together beautifully.
7. Finish with Lemon
Right before serving, squeeze the juice of 1 lemon into the soup. This adds a refreshing zing and brightens the flavors, making the soup even more enjoyable.
Nutritional Benefits of Spinach and Lentil Soup
One of the best things about this soup is how healthy it is. Here’s a breakdown of the key nutritional benefits:
- Spinach: High in vitamins A, C, K, and folate, which support immune function, eye health, and cell regeneration.
- Lentils: A great source of plant-based protein, fiber, iron, and magnesium. They help regulate blood sugar, support digestive health, and promote heart health.
- Olive oil: Provides healthy fats that support brain function and heart health.
- Lemon: Adds vitamin C, which is important for immune function and collagen production.
Nutritional Facts (per serving)
- Calories: ~180
- Protein: 10g
- Carbohydrates: 25g
- Fiber: 8g
- Fat: 4g
- Vitamin A: 70% of daily value (DV)
- Vitamin C: 20% of DV
- Iron: 15% of DV
- Folic acid: 50% of DV
How to Store and Reheat Spinach and Lentil Soup
Storage:
- In the fridge: Allow the soup to cool to room temperature before storing. Keep it in an airtight container in the fridge for up to 4-5 days.
- In the freezer: You can freeze this soup for up to 3 months. When freezing, store it in a freezer-safe container or zip-top bags. Make sure to let the soup cool completely before freezing.
Reheating:
- To reheat, simply warm the soup on the stove over low heat, stirring occasionally. If the soup has thickened, you can add a little bit of water or broth to reach your desired consistency.
FAQs About Spinach and Lentil Soup
Can I use canned lentils for this recipe?
Yes, you can use canned lentils for convenience. Just be sure to drain and rinse them well before adding them to the soup.
Can I make this soup in advance?
Absolutely! This soup stores very well and actually gets better as it sits, as the flavors continue to meld together.
Can I add other vegetables?
Yes! You can customize this soup by adding other vegetables like tomatoes, zucchini, or potatoes. Just keep in mind that it might change the flavor profile slightly.
Is this recipe vegan?
Yes, this soup is vegan, as it contains no animal products. It’s a great option for plant-based diets.
External Resources
For more healthy soup recipes, check out The Healthiest Soup Recipes from Healthline.
For more tasty and nutritious recipes, visit our website: Amazingly Recipes.
Conclusion
Making the perfect spinach and lentil soup is easier than you think. With just a few simple ingredients and about 30 minutes of your time, you can enjoy a delicious, healthy meal that’s packed with essential nutrients. Whether you’re looking for a quick lunch, a light dinner, or a comforting meal on a cold day, this soup is sure to hit the spot.
Now that you know how to make this spinach and lentil soup, go ahead and try it out today. You’ll love how easy, nutritious, and flavorful it is!
