Creating a nourishing meal that warms the body and boosts your iron levels doesn’t have to be complicated or time-consuming. Today, we’re sharing a simple yet delicious recipe for Spinach and Red Lentil Soup that’s not only easy to make but is packed with iron and other essential nutrients. This hearty soup is perfect for anyone looking to improve their iron intake naturally. Follow these straightforward steps to whip up this iron-rich delight in no time.
Why Choose Spinach and Red Lentils?
Before we dive into the recipe, let’s talk about why spinach and red lentils make such a super combination, especially for boosting your iron levels.
Spinach is famously rich in iron, which is crucial for forming red blood cells and transporting oxygen around the body. It’s also packed with vitamins A and C, antioxidants, and heart-health-boosting magnesium.
Red lentils, on the other hand, are not only a fantastic plant-based iron source but also provide plenty of proteins, essential for muscle repair and growth. They’re also rich in dietary fiber, aiding in digestion and maintaining a healthy gut.
Combining these two powerhouse ingredients, we get a nutrient-dense soup that’s not only beneficial for your health but also incredibly tasty and comforting.
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 cup red lentils
- 5 cups vegetable broth
- 4 cups fresh spinach, roughly chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
- Lemon wedges, to serve (optional)
Instructions
Step 1: Prep Your Ingredients
Start by preparing your ingredients so that everything is ready to go. Chop the onion and garlic finely, dice the carrot, and give your spinach a rough chop. Rinse the red lentils under cold water until the water runs clear.
Step 2: Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic to the pot, and sauté until they start to soften — this usually takes about 2-3 minutes. Add the diced carrot to the pot and cook for another 5 minutes, stirring occasionally. This process helps to build the flavor base for your soup.
Step 3: Cook the Lentils
Stir in the red lentils, ground cumin, and ground coriander. Then, pour in the vegetable broth. Raise the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes. The lentils should be tender and the broth slightly thickened by now.
Step 4: Add the Spinach
After the lentils are cooked, stir in the chopped spinach. The heat from the soup will wilt the spinach in just a few minutes. At this point, take the opportunity to taste your soup and adjust the seasoning with salt and pepper as needed.
Step 5: Serve
Ladle the soup into bowls. For an added zest, you can squeeze a bit of lemon juice over each serving. This not only adds a fresh flavor but also increases the iron absorption from the spinach, thanks to the vitamin C in the lemon.
Nutritional Benefits
This Spinach and Red Lentil Soup isn’t just comforting; it’s also a nutritional powerhouse. The combination of spinach and red lentils provides an excellent iron boost, which is great for preventing anemia and improving energy levels. The fibers from the lentils promote a healthy digestive system, while the vitamins from spinach support immune health.
Conclusion
There you have it – a simple, delicious, and iron-rich Spinach and Red Lentil Soup that’s perfect for any meal. This soup proves that eating healthily doesn’t have to be dull or complicated. With just a few simple ingredients and steps, you can create a comforting bowl of soup that nourishes your body and tastes fantastic. So next time you’re looking for a nutrient-dense meal that’s easy to make, give this recipe a try. Your body (and taste buds) will thank you!