Iron Soup Spinach and Lentil with a Punch

Nourish your body and tantalize your taste buds with "Iron Soup Spinach and Lentil with a Punch," a hearty, nutrient-packed recipe that’s perfect for busy weeknights or meal prepping. Bursting with plant-based protein from tender lentils and loaded with the iron-rich goodness of fresh spinach, this soup is elevated by warm spices like cumin, turmeric, and paprika for a bold, flavorful kick. A squeeze of zesty lemon juice adds a refreshing brightness, while an aromatic base of sautéed onions, carrots, and celery creates a comforting foundation. Ready in just 45 minutes, this wholesome delight is not only easy to make but also entirely vegan and gluten-free, making it a versatile option for diverse dietary needs. Garnished with a sprinkle of fresh parsley, this satisfying soup is best served warm with crusty bread or on its own as a complete, nutritious meal!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup lentils (red or green, rinsed and drained)
• 4 cups fresh spinach (roughly chopped)
• 2 tablespoons olive oil
• 1 medium onion (finely chopped)
• 1 medium carrot (diced)
• 1 medium celery stalk (diced)
• 3 cloves garlic cloves (minced)
• 1 teaspoon cumin powder
• 1 teaspoon paprika
• 0.5 teaspoons ground turmeric
• 4 cups vegetable stock
• 2 tablespoons tomato paste
• 1 teaspoon salt
• 0.5 teaspoons black pepper (freshly ground)
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley (chopped, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, diced carrot, and celery, and sauté for about 5 minutes until softened.

Step 3

Stir in the minced garlic, cumin, paprika, and ground turmeric, and cook for another minute until fragrant.

Step 4

Add the rinsed lentils to the pot, followed by the vegetable stock and tomato paste. Stir well to combine.

Step 5

Bring the mixture to a boil, then lower the heat to a simmer. Cover and cook for 20 minutes, stirring occasionally, until the lentils are tender.

Step 6

Add the chopped spinach to the pot, allowing it to wilt into the soup. Stir in the salt, black pepper, and lemon juice. Let it simmer for another 5 minutes.

Step 7

Taste and adjust seasoning as needed.

Step 8

Ladle the soup into bowls, garnish with fresh parsley, and serve warm.

Nutrition Facts

Serving size	(1702.0g)

Amount per serving	% Daily Value*
Calories	1042.6

Total Fat 39.2g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4910.8mg	0%
Total Carbohydrate 139.8g	0%
Dietary Fiber 40.7g	0%
Total Sugars 31.9g
Protein 47.1g	0%

Vitamin D 0IU	0%
Calcium 540.3mg	0%
Iron 22.5mg	0%
Potassium 4807.6mg	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: 32.1%

Protein: 17.1%

Carbs: 50.8%