A bowl of spinach soup served with bread

This Spinach Soup Will Make You Feel Good

Spinach soup is a great option for a healthy and comforting dish. This wholesome soup is loaded with vitamins and minerals. You can enjoy it as a main or a side dish.

Prep time: 15 minutes Rest time: – Cook time: 25 minutes
Complexity: 2
Servings: 2
vegan sesame free dairy-free lunch egg-free one-pot peanuts free tree nuts free gluten free vegetarian soy free dinner

About Spinach Soup Recipe

A bowl of spinach soup

Spinach soup is a versatile dish that can be made with a variety of different ingredients. In this vegetarian spinach soup recipe, red lentils, carrots and potatoes are added to the spinach to enhance texture and flavour. Red lentils are a staple in Indian and middle eastern cuisines. It’s a versatile ingredient that can be added to stews and soups. Carrots brings a natural sweetness to the soup. While potatoes add a creamy and smooth texture.

How To Cook Spinach

a bowl of fresh spinach along side with a bowl of frozen spinach

Spinach is a versatile leafy green that adapts to a variety of dishes. It can be added to soups, salads, stir-fried and other dishes.

Depending on the season, You can use either frozen or fresh spinach. Fresh spinach is available during spring and fall seasons. It has fresher taste and texture. Frozen spinach in the other hand, can be found all year long. It is a more affordable and convenient option. You can reduce prep time by choosing frozen spinach.

To prepare the spinach on its own, you first need to wash thoroughly the leaves. If you prefer you can remove the stem before washing. Then dry the spinach in a salad spinner. You can cook the spinach either by sautéing or steaming it. Both methods take about 3 to 5 minutes for the spinach to cook.

Spinach Nutrition

fresh spinach bundles in a basket

Spinach is a great way to add nutrients to your dishes. It is a good source of vitamins A and C, as well as iron and folate. Thanks to its nutritive value, spinach is used in a variety of vegetarian and vegan dishes. Both fresh and frozen spinach are a good source of nutrients. Although frozen spinach has slightly lower content of vitamins. Incorporating spinach into your diet can provide many health benefits:

Boosts Immune System: Spinach is rich in vitamin C. This helps to strengthen the immune system and protecting the body against infections and diseases.

Supports Bone Health: Spinach is a good source of vitamin K, calcium, and magnesium. They are all essential for maintaining strong and healthy bones. Vitamin K promotes blood clotting and bone mineralization, while calcium and magnesium provide the building blocks for bone tissue.

Promotes Digestive Health: Spinach soup is a good source of dietary fibre. It helps maintaining a healthy digestive system. It also supports the growth of beneficial gut bacteria, that is essential for good digestive health.

Potential Cancer-Preventive Properties: Spinach has an antioxidant and anti-inflammatory properties. Studies suggest that spinach may play a role in reducing the risk of certain types of cancer, such as prostate, colorectal, and skin cancer.

Spinach soup & the plate method

This spinach soup is packed with nutrients. The combination of red lentils and vegetables meets the plate method guidelines. You can serve this soup with a slice or two of bread to align perfectly with the plate method‘s recommendations. You will be nourished and satisfied with this spinach soup.

Spinach Soup Recipe


To make this savoury vegetarian soup you will need the following ingredients:

  • 1 cup of red lentils
  • 1 bunch of fresh spinach
  • 2 carrots
  • 2 potatoes
  • 1 onion
  • 3 tbsp of olive oil
  • 1 bay leaf
  • Salt and pepper
JustaPlate recipe Spinash Soup ingredients photo 57


1) Rinse and drain the lentils.

2) To a large pot, add chopped onion and olive oil. Saute for 5 min or until softened.

3) Add the lentils along with chopped potatoes, carrots, spinach.

4) Add the bay leaf and season with salt and pepper.

5) Add 4 cups of water or adjust water volume until the vegetables are covered.

6) Cover and bring to a simmer. Cook for 25 minutes or until the vegetables are tender.

7) Blend and adjust the seasoning if desired.

JustaPlate recipe Spinash Soup preparation photo 69JustaPlate recipe Spinash Soup preparation photo 69JustaPlate recipe Spinash Soup preparation photo 69JustaPlate recipe Spinash Soup preparation photo 69

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Author: JustaPlate  

Created: mardi, 2 mai 2023  

Updated: mardi, 2 mai 2023  


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