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Lentil-Spinach Soup

Lentil-Spinach Soup



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Make with

Progresso Broth

1

large onion, finely chopped (1 cup)

2

cloves garlic, finely chopped

6

cups Progresso™ reduced-sodium chicken broth (from two 32-oz cartons)

1

can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained

1 1/4

cups dried lentils, sorted, rinsed

3

slices turkey bacon, crisply cooked, patted dry with paper towels, crumbled

1/2

teaspoon chicken boullion granules

1

box (9 oz) frozen spinach, thawed, squeezed to drain

Hide Images

  • 1

    In 6-qt Dutch oven, heat oil over medium heat. Cook onion and garlic in oil 2 to 3 minutes, stirring occasionally, until onion is tender. Stir in all remaining ingredients except spinach.

  • 2

    Heat to boiling; reduce heat. Cover and simmer 50 to 60 minutes, stirring occasionally, until lentils are tender. Stir in spinach; simmer 5 to 10 minutes longer or until spinach is wilted.

Nutrition Facts

Serving Size: 1 Serving
Calories
130
Calories from Fat
30
% Daily Value
Total Fat
3 1/2g
6%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
680mg
29%
Potassium
280mg
8%
Total Carbohydrate
16g
5%
Dietary Fiber
4g
17%
Sugars
3g
Protein
8g
Vitamin A
40%
40%
Vitamin C
6%
6%
Calcium
4%
4%
Iron
15%
15%
Exchanges:

1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

  • Spinach provides a flavorful addition to this lentil soup made using Progresso® chicken broth, Muir Glen® tomatoes - a delicious dinner.

Lentil Spinach Soup Recipe: This Easy Lentil Soup Recipe Is Packed With Healthy Fiber by Nichole Dandrea-Russert, MS, RDN

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.

Prep Time: 30 minutes
Cook Time: 1 hour

  • 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 red pepper flakes (optional)
  • 1 can or carton (28 ounces) BPA-free crushed tomatoes
  • 4 cups vegetable broth
  • 4 cups water
  • 2 cups chopped spinach
  • sea salt and black pepper, to taste

Here's how to make it:

  1. Soak lentils in warm water for 1 hour. Drain and set aside.
  2. In a large soup pot, heat oil or vegetable broth over medium heat.
  3. Add mustard, cumin and fennel seeds for 1 minute.
  4. Add carrots, celery, onion and cook until onion is soft and tender, about 5 minutes.
  5. Add garlic, oregano and, if you want the soup to be spicy, add cayenne or red pepper.
  6. Stir in lentils, veggie broth, water and crushed tomatoes.
  7. 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. Garnish with cilantro, basil, nutritional yeast and cashew cheese. Enjoy throughout the week or portion it out to freeze.

The content on 30Seconds.com is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on 30Seconds.com do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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1-Pot Lentil, Potato and Spinach Soup

1 tablespoon extra virgin olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 carrot, chopped
1 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 medium Yukon gold or sweet potatoes, diced (approximately 2 cups)
1 bay leaf
1 tablespoon tomato paste
1 cup dried brown or green lentils, rinsed and drained
6 cups low-sodium vegetable stock
4 cups fresh spinach, tightly packed
1 teaspoon red wine vinegar

1. In a large Dutch oven or soup pot, heat olive oil over medium-high heat. Add onion, garlic, carrot, salt, and pepper and cook, stirring often, for 3 minutes, or until onion is translucent and carrots are slightly softened.

2. Add Yukon gold potatoes, bay leaf, tomato paste, lentils, and vegetable stock and stir to combine. Increase heat to high to bring to a boil. Immediately reduce heat to medium-low and let simmer, partially covered, for 40-45 minutes, or until lentils and potatoes are tender and cooked through.

3. Remove from heat and remove bay leaf with a slotted spoon. Add spinach and red wine vinegar. Stir until spinach has completely wilted. Season to taste with additional salt and pepper, if needed. Serve immediately.

Notes: If you and your crew don’t gobble up the whole pot of soup right away, it will keep in the fridge for 5 days. Or, split it into convenient meal-sized portions and freeze for up to a month!

Don’t miss our delicious Test Kitchen Tuesday recipes! Subscribe to our weekly newsletter here for a brand new recipe each month:


Spicy Red Lentil Soup with Coconut Milk and Spinach

&ldquoLocated on the southwestern coast of India, Goa is known for its use of chiles, spices, coconut, and bright acid (an influence from Portuguese colonization). Split red lentils cook in minutes, making this a quick weeknight meal. Coriander, fennel, and turmeric captured contribute complex spicing without requiring half the spice cabinet. Chile spice is tempered by coconut milk, and a shot of lime juice cut through the legume&rsquos starch. Early and late additions of fresh ginger added welcome brightness and kept flavors vibrant a wand-style grater was best for grating. If you can&rsquot find ground fennel, grind fennel seeds in a mortar and pestle or a clean spice grinder. Both virgin and refined coconut oil worked, as did yellow and brown mustard seeds.

Don&rsquot substitute brown or green lentils for the split red lentils in this dish. Red lentils break down as they cook, thickening the cooking liquid, and providing the ideal texture for this hearty soup. Other lentil varieties remain intact even when fully cooked.&rdquo &mdashChristopher Kimball in his 2018 Beard Award&ndashnominated Milk Street: The New Home Cooking

Ingredients

  • 1 onion, diced (about 1 cup)
  • 2 tablespoons coconut or peanut oil
  • 4 garlic cloves, smashed
  • Kosher salt
  • 1 tablespoon finely grated ginger, divided
  • 2 teaspoons mustard seeds
  • 2 teaspoons ground turmeric
  • 1 teaspoon ground coriander
  • 1 teaspoon ground fennel
  • 3/4 teaspoon red pepper flakes
  • One 14-ouce can coconut milk
  • 1 cup red lentils, rinsed and picked over
  • 6 ounces baby spinach (about 6 cups), roughly chopped
  • 2 tablespoons lime juice
  • Unsweetened coconut flakes, to garnish
  • Chopped tomato, to garnish

Method

In a large saucepan, combine the onion, oil, garlic, and 1 1/2 teaspoons kosher salt. Set the pan over medium-high heat and cook, stirring occasionally, until the onions have softened and are just beginning to color, 7 to 9 minutes. Stir in 2 teaspoons of ginger, the mustard seeds, turmeric, coriander, fennel, and pepper flakes and cook the mixture, stirring frequently, until fragrant, about 1 minute.

Add 3 1/2 cups water, coconut milk, and lentils and bring to a boil. Reduce the heat to low, cover, and cook the soup until the lentils have broken down, 30 to 40 minutes.

Stir in the spinach and return the soup to a simmer. Remove the soup from the heat, add the remaining 1 teaspoon ginger and the lime juice, and season with kosher salt to taste. Serve, garnished with coconut flaked and tomato, if using.

Adapted from Christopher Kimball&rsquos Milk Street: The New Home Cooking (Little, Brown and Company 2017). Get more from Milk Street.


Spicy Bean, Lentil & Spinach Soup

It’s definitely soup season and there’s nothing I like better than a warming spicy soup with lots of beans and lentils. When I made this soup I was trying to re-create an amazing Persian dish which we have at one of our favourite restaurants. (The restaurant is near Shrewsbury. It’s called Old Hall Persian and I would definitely recommend it if you’re ever in the area as the food is amazing).

I’m not sure if I’ve succeeded in the re-creation exactly but the soup tastes really good and has lots of delicious warming spices so it’s all good – I just love the combination of fragrant cinnamon and cumin with the smoked paprika and chilli flakes.
You could use dried chickpeas and beans but I rarely have time and think that organic tinned or in a carton (sainsburys have those) do the job.

This recipe makes enough for four portions so it’s great for keeping in the fridge for work or freezing a couple of portions.

You can also swap the spinach for any greens kale is delicious as is spring greens.