This Spinach Lentil Soup Recipe Has 24 Grams of Fiber & 20 Grams of Protein Per Serving by Nichole Dandrea-Russert, MS, RDN
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The food we eat is what powers our bodies – the better we eat, the better we look, feel and perform. Yet less than 5 percent of Americans are getting the recommended amount of fiber per day, a vital nutrient that can do many things from regulating blood sugar to lowering cholesterol to creating a healthy gut.
To get more fiber in your diet, try this easy spinach lentil soup recipe from my cookbook The Fiber Effect. It's hearty and will fill you up, plus you get the health benefits of lentils, the health benefits of spinach, the health benefits of celery and the health benefits of carrots.
To make this healthy high-fiber and high-protein spinach and lentil soup recipe you will need lentils, olive oil, onion, carrots, celery, garlic, dried oregano, mustard seeds, cumin seeds, dried fennel, cayenne, crushed tomatoes, vegetable broth and spinach. Enjoy the vegan soup recipe throughout the week or portion it out to freeze.
Serve this hearty, gluten-free lentil soup for lunch or dinner. Add some hot crusty bread or a fresh salad on the side.
Cuisine: American
Prep Time: 30 minutes
Cook Time: 1 hour
Total Time: 1 1/2 hours
Servings: 6
Ingredients
- 2 cups dry green lentils or brown lentils, rinsed
- 1/4 cup olive oil or 1/4 cup vegetable broth for oil-free
- 1 medium yellow onion, chopped
- 3 medium carrots, chopped
- 2 celery stalks, chopped
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon mustard seed
- 1 teaspoon cumin seed
- 1 teaspoon fennel
- 1/4 teaspoon cayenne or 1/2 teaspoon crushed red pepper flakes (optional)
- 28 ounces (1 can) crushed tomatoes
- 4 cups vegetable broth
- 4 cups water
- 2 cups chopped spinach
Here's how to make it:
- Soak lentils in warm water for 1 hour. Drain and set aside.
- In a large soup pot, heat oil or vegetable broth over medium heat.
- Add mustard, cumin and fennel seeds for 1 minute.
- Add carrots, celery, onion and cook until onion is soft and tender, about 5 minutes.
- Add garlic, oregano and, if you want the soup to be spicy, add cayenne or red pepper.
- Stir in lentils, veggie broth, water and crushed tomatoes.
- Bring to a boil then reduce heat and simmer for 1 hour. Just before serving stir in spinach and add salt and pepper to taste. (Try this recipe with kale instead of spinach.)
- Garnish with cilantro, basil, nutritional yeast and cashew cheese. Store the soup in an airtight container in the fridge and reheat in the microwave or in a saucepot on the stovetop over low heat.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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