Chilled Lentil Soup with Spinach

Delightfully refreshing and packed with wholesome goodness, this chilled lentil soup with spinach is the perfect recipe for warm days or when you're craving a lighter yet satisfying meal. Featuring tender green or brown lentils blended with vibrant fresh spinach, aromatic spices like cumin and coriander, and a splash of zesty lemon juice, this soup offers a harmonious balance of earthy and citrusy flavors. The silky smooth texture is achieved with an easy blending process, while a garnish of creamy Greek yogurt and fragrant parsley adds the perfect finishing touch. Ready in under an hour yet chilled to perfection after a quick stint in the fridge, this easy-to-make vegan-friendly soup is a nutrient-rich powerhouse that's high in protein and fiber, making it both delicious and nourishing. Serve it at your next gathering as a refreshing appetizer or enjoy it solo as a healthy, make-ahead lunch!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Green or brown lentils
• 4 cups Water
• 2 cups Fresh spinach leaves
• 2 tablespoons Olive oil
• 1 medium Yellow onion (finely chopped)
• 2 units Garlic cloves (minced)
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 cup Plain Greek yogurt (optional, for garnish)
• 2 tablespoons Fresh parsley (chopped, optional, for garnish)

Directions

Step 1

Rinse the lentils under cold running water and pick out any debris or stones. Set aside.

Step 2

In a large pot, combine the lentils and 4 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Skim off any foam that accumulates on the surface during cooking.

Step 3

While the lentils are cooking, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.

Step 4

Add the minced garlic, ground cumin, and ground coriander to the skillet. Cook for another 1-2 minutes until fragrant, then remove from heat.

Step 5

Once the lentils are cooked, drain any excess water and return them to the pot. Stir in the cooked onion and garlic mixture.

Step 6

Add the fresh spinach leaves to the pot and stir until they wilt from the heat of the lentils. Allow the mixture to cool slightly, about 10 minutes.

Step 7

Using an immersion blender (or working in batches with a regular blender), blend the soup until smooth. If the soup is too thick, add water, 1/4 cup at a time, until you reach your desired consistency.

Step 8

Stir in the lemon juice, salt, and ground black pepper. Taste and adjust seasoning if necessary.

Step 9

Transfer the soup to a large bowl, cover, and refrigerate for at least 2 hours or until completely chilled.

Step 10

Before serving, give the soup a good stir. Serve in individual bowls, garnished with a dollop of Greek yogurt and a sprinkle of fresh parsley, if desired.

Nutrition Facts

Serving size	(1508.5g)

Amount per serving	% Daily Value*
Calories	641.4

Total Fat 30.5g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 6mg	0%
Sodium 2480.8mg	0%
Total Carbohydrate 63.5g	0%
Dietary Fiber 20.4g	0%
Total Sugars 13.1g
Protein 33.8g	0%

Vitamin D 0IU	0%
Calcium 349.6mg	0%
Iron 10.9mg	0%
Potassium 1439.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.4%

Protein: 20.4%

Carbs: 38.3%