Spinach and Lentil Soup

This Spinach and Lentil Soup is a nourishing Indian dish packed with protein and vibrant flavors, perfect for a wholesome meal. The combination of lentils and spinach creates a hearty soup that is both satisfying and nutritious.

Ingredients

• Green lentils - 100 grams
• Fresh spinach - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch piece, grated
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Vegetable broth or water - 500 milliliters
• Oil (olive or vegetable) - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon (optional)

Steps

1. Rinse the green lentils under cold water and soak them for 15 minutes to reduce cooking time.
2. In a large pot, heat the oil over medium heat. Add cumin seeds and allow them to splutter.
3. Add the finely chopped onion and sauté until translucent, about 5 minutes.
4. Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt, cooking until the tomatoes soften, about 3-4 minutes.
6. Drain the soaked lentils and add them to the pot, stirring to combine with the onion-tomato mixture.
7. Pour in the vegetable broth or water, bring to a boil, then reduce to a simmer. Cover and cook for about 15-20 minutes, or until the lentils are tender.
8. Once the lentils are cooked, add the fresh spinach and garam masala to the pot. Cook for an additional 5 minutes until the spinach wilts.
9. Adjust seasoning with black pepper and more salt if needed. For added brightness, stir in lemon juice before serving.
10. Serve hot, garnished with fresh herbs or a dollop of yogurt if desired.

Nutrition

• Calories: 280
• Protein: 18 g
• Carbs: 42 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• High in protein, making it great for muscle repair and growth.
• Rich in iron and vitamins, supporting immune function and overall health.

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