This smoky red lentil soup is a perfect balance of rich flavors and wholesome ingredients. The earthy red lentils, combined with fragrant spices and fresh spinach, create a comforting bowl of goodness that is both hearty and nourishing. The smoky paprika adds depth to the flavor profile, while the spinach provides a burst of color and nutrients. Whether you’re looking for a healthy lunch or a satisfying dinner, this soup is sure to hit the spot. You can easily customize it with other leafy greens or top it with a dollop of yogurt for extra creaminess. This soup also freezes well, making it perfect for meal prep!
Full recipe:
Ingredients:
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1 cup red lentils
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4 cups vegetable broth
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1 can (14 oz) diced tomatoes
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2 tablespoons olive oil
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1 onion, chopped
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2 cloves garlic, minced
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1 carrot, chopped
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2 cups fresh spinach, chopped
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1 teaspoon smoked paprika
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1/2 teaspoon ground cumin
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1/4 teaspoon turmeric
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Salt and pepper to taste
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Lemon wedges, for serving (optional)
Directions:
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Rinse the lentils under cold water and set aside.
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In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic and sauté until softened, about 5 minutes.
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Add the chopped carrot, smoked paprika, cumin, and turmeric. Stir and cook for another 2 minutes until fragrant.
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Add the diced tomatoes, vegetable broth, and lentils. Bring to a boil, then reduce the heat and simmer for about 25-30 minutes, or until the lentils are tender.
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Stir in the spinach and cook for an additional 3-4 minutes until wilted. Season with salt and pepper to taste.
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Serve hot with lemon wedges on the side for a zesty finish.
Prep Time: 10 minutes | Cooking Time: 35 minutes | Total Time: 45 minutes
Kcal: 210 kcal | Servings: 4 servings
Smoky Red Lentil Soup with Spinach: A Healthy and Comforting Dish
This smoky red lentil soup with spinach is the perfect comfort food, offering warmth and nourishment in every bite. This hearty dish combines protein-packed red lentils with vibrant spinach and earthy spices to create a rich, satisfying soup. Whether you’re looking for a nourishing lunch or a filling dinner, this recipe ticks all the boxes. It’s easy to prepare, deliciously flavorful, and full of health benefits, making it a great option for those seeking a plant-based, healthy meal.
The History Behind Red Lentils in Cooking
Lentils have been a staple in various cultures worldwide for centuries. Known for their versatility, lentils have been featured in everything from curries to soups and salads. Red lentils, in particular, have a slightly sweet, nutty flavor that makes them a favorite in many dishes. These lentils break down easily when cooked, which makes them perfect for soups like this one, where a smooth, creamy texture is desired.
The combination of red lentils with spinach in this smoky soup creates a satisfying blend of flavors and textures. The smoky taste, from the paprika, adds an intriguing depth to the dish, while the spinach brings a burst of color and nutrients. This soup is not just about taste – it’s a dish that gives you both comfort and nourishment in one bowl.
Why This Recipe is So Great
Packed with Nutrients:
One of the reasons this smoky red lentil soup with spinach is so special is because of its impressive nutritional profile. Red lentils are an excellent source of plant-based protein and fiber. A serving of this soup provides a healthy dose of these nutrients, which help keep you feeling full for longer, promote good digestion, and provide steady energy throughout the day. The addition of spinach adds an extra punch of vitamins A and C, iron, and folate, making this soup a powerful source of nutrients for your body.
A Plant-Based Delight:
This soup is entirely plant-based, making it suitable for vegans and vegetarians alike. It’s a fantastic option for anyone looking to incorporate more plant-based meals into their diet. With its combination of lentils and spinach, this soup provides a well-rounded nutritional profile without any animal products. It also caters to people who are sensitive to dairy, gluten, or other allergens, offering a safe and nourishing option for a variety of dietary needs.
Easy and Quick to Prepare:
Another reason to love this smoky red lentil soup is that it’s incredibly easy and quick to make. With just a handful of ingredients and about 45 minutes of cooking time, this soup is an excellent choice for busy weekdays or when you need a comforting meal without spending hours in the kitchen. Plus, it’s a one-pot dish, which means fewer dishes to wash afterward!
Versatile and Customizable:
This recipe is versatile and can easily be adapted to suit your personal tastes. If you prefer a spicier version, feel free to add a pinch of chili flakes or a dash of hot sauce. For those who want a creamier texture, you can blend the soup after cooking for a smooth, velvety consistency. You can also experiment with different greens such as kale or Swiss chard, or add in other vegetables like carrots or sweet potatoes for additional flavor and nutrition.
The Health Benefits of Red Lentils
High in Protein:
Red lentils are an excellent source of plant-based protein, which is essential for building and repairing tissues, as well as producing enzymes and hormones. They’re especially beneficial for vegetarians and vegans who may not get enough protein from animal products. A cup of cooked red lentils provides around 18 grams of protein, making them a great choice for maintaining muscle mass and supporting overall health.
Rich in Fiber:
Fiber is another standout nutrient in red lentils. It plays a crucial role in promoting digestive health, helping to prevent constipation, and regulating blood sugar levels. The fiber content in this soup also helps you feel fuller for longer, making it a great option for those trying to manage their weight. The soluble fiber in lentils can also help lower cholesterol levels, supporting heart health in the long run.
Packed with Iron:
Iron is an essential mineral that helps your body produce hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Red lentils are a great plant-based source of iron, making them especially beneficial for individuals following vegetarian or vegan diets. The spinach in this soup also provides an extra boost of iron, supporting the health of your blood and immune system.
The Role of Spinach in the Recipe
Spinach is one of the most nutrient-dense vegetables you can eat, and it complements the red lentils perfectly in this soup. Rich in vitamins A and C, spinach plays a vital role in maintaining healthy vision, skin, and immune function. The iron content in spinach, along with the vitamin C, helps enhance the absorption of non-heme iron from the lentils, making this dish a great way to boost your iron intake.
Spinach is also an excellent source of antioxidants, which help protect your cells from oxidative stress and inflammation. With its mild flavor and vibrant green color, spinach adds a healthy and visually appealing touch to the soup, making it not only nourishing but also a feast for the eyes.
Smoky Paprika: A Flavor Powerhouse
The key flavor element in this recipe is the smoky paprika. This spice adds a distinctive, earthy smokiness to the soup, which enhances the savory profile of the dish. Paprika is made from dried and ground peppers, and in its smoked form, it has a deep, rich flavor that complements the earthiness of the lentils. The smoky paprika also has antioxidant properties, which can help reduce inflammation and protect your body from free radicals.
In addition to its health benefits, smoked paprika elevates the flavor of the soup, making it more complex and satisfying. It provides just the right amount of smokiness without overpowering the other ingredients, giving the soup its signature taste.
A Dish for All Seasons
While this smoky red lentil soup with spinach is perfect for a chilly day, it’s a dish that can be enjoyed year-round. The warm, comforting nature of the soup makes it ideal for the colder months, while its vibrant green spinach and light broth make it a refreshing option for spring and summer. Whether you’re cozying up on the couch or serving it as part of a larger meal, this soup is versatile enough to suit any occasion.
This soup also makes for great meal prep. It stores well in the fridge for several days, and it freezes beautifully, making it an excellent dish to prepare in advance. When you’re short on time, just reheat and enjoy a delicious, home-cooked meal with minimal effort.
Conclusion
In conclusion, the smoky red lentil soup with spinach is a nutrient-dense, plant-based dish that’s perfect for anyone looking for a healthy, satisfying meal. It’s quick and easy to prepare, customizable to suit your tastes, and packed with protein, fiber, and essential vitamins and minerals. Whether you’re a seasoned vegan or just trying to eat more plant-based meals, this soup is a must-try for its incredible flavor and numerous health benefits. So, why not give it a go and enjoy the delicious taste of comfort and nourishment in a bowl?
