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Iron-Rich Lentil Soup for Women’s Health
A warming pot of red lentils simmered with carrots, celery, and turmeric, finished with fresh spinach and lemon.
Servings
6 bowls
Prep
15 min
Cook
35 min
This soup simmers mostly on its own, so once the vegetables are in the pot you can leave it to thicken while you go about the rest of your evening.
Red lentils are a well-known plant source of iron, and this recipe is tagged for women's health because iron-rich meals are commonly recommended, especially around fertility considerations. A squeeze of lemon juice at the end adds vitamin C, which may help the body make better use of the iron from the lentils and spinach.
Ladle into bowls and finish with a drizzle of olive oil or a scatter of parsley if you have it on hand.
Ingredients
- 1 1/2 cups red lentils — rinsed
- 1 tablespoon olive oil
- 1 medium onion — diced
- 2 cloves garlic — minced
- 2 medium carrots — diced
- 2 stalks celery — diced
- 6 cups vegetable broth — low sodium
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon paprika
- 1 cup spinach — fresh, chopped
- 2 tablespoons lemon juice — freshly squeezed
- 1/2 teaspoon sea salt — to taste
- 1/4 teaspoon black pepper — to taste
Instructions
- 1Heat olive oil in a large pot over medium heat. Add onion and garlic, sauté until fragrant.
- 2Stir in carrots and celery, cooking for 3–4 minutes until softened.
- 3Add lentils, broth, cumin, turmeric, and paprika. Stir well.
- 4Bring to a boil, then reduce heat and simmer uncovered for 25–30 minutes until lentils are tender.
- 5Stir in spinach and cook for another 2 minutes until wilted.
- 6Season with salt, pepper, and lemon juice. Adjust seasoning to taste.
- 7Serve warm, optionally garnished with parsley or a drizzle of olive oil.
Nutrition
164
Calories
10g
Protein
26g
Carbs
3g
Fat
5g
Fiber