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–+ servings

DASH Lentil & Spinach Soup

Nutrition (per serving): Calories: 290 kcal | Protein: 17 g | Carbohydrates: 45 g | Fat: 6 g | Fiber: 15 g | Sodium: Low
Print Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tablespoon olive oil extra virgin
  • 1 medium onion diced
  • 2 cloves garlic minced
  • 2 medium carrots diced
  • 2 stalks celery diced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika smoked or sweet
  • 1 cup dried lentils rinsed
  • 6 cups low-sodium vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon lemon juice freshly squeezed
  • 1/4 teaspoon black pepper to taste

Equipment

  • Large soup pot
  • Wooden Spoon
  • Knife and cutting board
  • Measuring Cups and Spoons

Method
 

  1. Heat olive oil in a large soup pot over medium heat.
  2. Add onion, garlic, carrots, and celery. Sauté until softened, about 5 minutes.
  3. Stir in cumin and paprika, cooking for 1 minute to release flavors.
  4. Add lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 25–30 minutes until lentils are tender.
  5. Stir in spinach and cook for 2–3 minutes until wilted.
  6. Finish with lemon juice and black pepper. Serve warm.

Notes

  • DASH-friendly: no added salt, relies on spices and lemon for flavor.
  • Can substitute spinach with kale or Swiss chard.
  • Pairs well with a slice of whole-grain bread.
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