One Pot Garden Lentil Soup with Spinach and Lemon
Cozy up with a bowl of this one pot lentil soup packed with tender veggies, fresh spinach, and a squeeze of bright lemon. Made with low sodium broth and no salt added tomatoes, it tastes deep and savory without feeling heavy. Every serving is full of plant based protein and fiber to keep you satisfied at lunch or dinner. It also fits easily into a DASH friendly eating pattern, which is a nice bonus if you are keeping an eye on your sodium.
Servings 2
Calories 255kcal
Ingredients
- ½ cup dry Green or Brown Lentils rinsed
- ¼ medium Onion finely chopped (about ¼ cup)
- 1 small Carrot diced (about ½ cup)
- 1 Celery Stalk diced (about ½ cup)
- 1 clove Garlic minced
- 1 ½ cups Low-Sodium Vegetable Broth
- 1 cup Water
- 7 oz Diced Tomatoes no salt added (half of a standard 14oz can)
- 1 tsp Extra Virgin Olive Oil
- ½ teaspoon Italian Seasoning
- ⅛ teaspoon Red Pepper Flakes optional, for depth
- 1 small Bay Leaf
- 1 regular handful Fresh Spinach about 1.5 cups, loosely packed
- Freshly ground Black Pepper to taste
- 1 tbsp Fresh Lemon Juice added just before serving
Instructions
- Combine Base Ingredients: In a medium saucepan or small soup pot, add the rinsed lentils, chopped onion, diced carrot, diced celery, minced garlic, low-sodium vegetable broth, water, no-salt-added diced tomatoes, olive oil, Italian seasoning, red pepper flakes (if using), and the bay leaf. Stir gently to combine.
- Bring to a Boil: Place the pot over high heat and bring the mixture to a rolling boil.
- Simmer the Soup: Once boiling, immediately reduce the heat to medium-low. Cover the pot and let the soup simmer gently for 25 to 30 minutes, stirring occasionally, until the lentils are tender and fully cooked.
- Add Spinach: After the lentils are tender, turn off the heat. Add the fresh spinach to the hot soup. Stir for about a minute, or until the spinach has wilted completely.
- Finish and Serve: Remove and discard the bay leaf. Stir in the fresh lemon juice (this step is crucial to brighten the flavors). Taste and season generously with freshly ground black pepper. Ladle the hot soup into two bowls and serve immediately.
Notes
- Flavor Tip: The addition of lemon juice at the end is essential; the acidity mimics the flavor-enhancing properties of salt, "waking up" the savory notes of the lentils.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. As lentils absorb liquid, you may need to add a splash of water when reheating.
- Vegetable Variations: You can easily swap the spinach for chopped kale or Swiss chard; if using these hardier greens, add them during the last 3 minutes of simmering rather than after the heat is turned off.
- Calories: 255 kcal
- Sodium: 180 mg (varies based on broth brand)
- Potassium: 1,010 mg
- Protein: 14 g
- Carbohydrates: 42 g
- Fiber: 12 g
- Sugars: 7 g
- Total Fat: 3 g
- Saturated Fat: 0.5 g
- Calcium: 95 mg
- Magnesium: 80 mg