Spicy Spinach Lentil Soup

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< 1 min read
Summary

There is so much to love about soup. It is typically easy to prepare, can include a wide variety of nutrient-dense, plant-based ingredients, and is warm and comforting. Spicy Spinach Lentil Soup checks all those boxes — a one-pot, nutrient-rich dish that can soothe body and soul.

Yields4 ServingsPrep Time10 minsCook Time1 hr 10 minsTotal Time1 hr 20 mins

Ingredients

 1 tsp mustard seeds
 1 tsp cumin seeds
 1 tsp fennel seeds
 1 medium onion (chopped)
 3 carrots (chopped)
 2 stalks organic celery (chopped)
 3 medium garlic cloves (minced)
 1 tsp dried oregano
 ¼ tsp cayenne pepper (optional) or crushed red pepper flakes
 28 oz organic crushed tomatoes (BPA-free can)
 2 cups vegetable broth (unsalted, preferably homemade)
 4 cups water
 2 cups organic lentils (dry, green or brown)
 2 cups organic spinach (chopped)
 salt (optional) to taste
 ground black pepper (optional) to taste
 crushed red pepper (optional) to taste
Toppings
 nutritional yeast (optional) to taste
 fresh basil (optional) chopped, to taste

Directions

1

Heat a large stovetop pot over medium-high heat.

2

Add mustard, cumin and fennel seeds and toast for one minute, tossing a few times to evenly toast.

3

Add onion, carrots, and celery and cook until onion is soft and tender (about 5 minutes).

4

Add garlic, oregano, cayenne or red pepper flakes, stir and cook for another 30 seconds.

5

Stir in tomatoes, veggie broth, water, and lentils. Bring to a boil then reduce heat and simmer for an hour.

6

Remove the soup from the heat and stir in the spinach until tender.

7

Add salt, pepper, and red pepper flakes, if using, to taste.

8

Top with nutritional yeast and fresh basil, if desired.

Chef's Notes

Substitutions
For the onion, use white or yellow.

Use organic kale in place of spinach.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Ingredients

 1 tsp mustard seeds
 1 tsp cumin seeds
 1 tsp fennel seeds
 1 medium onion (chopped)
 3 carrots (chopped)
 2 stalks organic celery (chopped)
 3 medium garlic cloves (minced)
 1 tsp dried oregano
 ¼ tsp cayenne pepper (optional) or crushed red pepper flakes
 28 oz organic crushed tomatoes (BPA-free can)
 2 cups vegetable broth (unsalted, preferably homemade)
 4 cups water
 2 cups organic lentils (dry, green or brown)
 2 cups organic spinach (chopped)
 salt (optional) to taste
 ground black pepper (optional) to taste
 crushed red pepper (optional) to taste
Toppings
 nutritional yeast (optional) to taste
 fresh basil (optional) chopped, to taste

Directions

1

Heat a large stovetop pot over medium-high heat.

2

Add mustard, cumin and fennel seeds and toast for one minute, tossing a few times to evenly toast.

3

Add onion, carrots, and celery and cook until onion is soft and tender (about 5 minutes).

4

Add garlic, oregano, cayenne or red pepper flakes, stir and cook for another 30 seconds.

5

Stir in tomatoes, veggie broth, water, and lentils. Bring to a boil then reduce heat and simmer for an hour.

6

Remove the soup from the heat and stir in the spinach until tender.

7

Add salt, pepper, and red pepper flakes, if using, to taste.

8

Top with nutritional yeast and fresh basil, if desired.

Spicy Spinach Lentil Soup