Fancy a bowl of hearty soup? Look no further than this Green Lentil and Spinach Soup with a Mediterranean twist. It’s a creamy, filling delight loaded with lentils and veggies, simmered in a Mediterranean-flavoured broth infused with the warmth of Aleppo pepper and cumin powder. Perfect for those days when you need comforting nourishment all in one bowl!
Soups are a favourite around here, and we’ve got plenty on our website. From creamy delights like the Creamy White Bean Soup with Spinach and the Red Lentil Soup to healthier options such as the White Miso Soup with Tofu and Spinach or the Turmeric Infused Tomato and Coconut Soup, there’s something for every day of the week or to kickstart a meal.
This puy lentil soup recipe is a winner for its simplicity and lasting satisfaction. With basic pantry ingredients, it magically transforms into a soup bursting with flavour and goodness. It’s proof that healthy soups can be utterly delicious!
This creamy green lentil and spinach soup is easy to make. While straightforward, it’s the nutritious components that truly make it shine. It’s incredibly filling, comforting, and even better when reheated! Plus, it’s substantial enough to stand as a meal on its own.
Lentils are a staple in Mediterranean cooking for good reason—they’re affordable, simple to cook, and satisfying. Unlike the usual Green Lentil Soup I made ages ago, this version features puy lentils alongside spinach or chard for a delightful twist.
Different types of lentils and there nutritional benefits:
Lentils come in various types, and for those familiar with the sub-continent, these legumes hold a special place in our cuisine. There are three primary types, and the first three are the most commonly used and easiest to locate.
- Brown lentils are the most widespread and easily accessible among all lentils. They’re simple to cook, taking about 20 to 30 minutes, and maintain their shape well. Their taste is mild and earthy, commonly used in soups and stews. Many following plant-based diets use them for making burger patties and taco fillings due to their texture.
- Green lentils have a pale green hue with a shiny outer coat. They possess a robust, peppery flavour and take the longest to cook, roughly 45-50 minutes. Even after cooking, they retain their shape excellently, making them perfect for salads and side dishes. Among the well-known varieties are Lentilles du Puy, Puy lentils, or French Green lentils.
- Yellow lentils and Red lentils, despite their different colours, share similar characteristics. Ranging from golden to orange hues and even actual red, these lentils are the sweetest and nuttiest in taste. Despite their colour variation, both types cook similarly, requiring about 30 minutes. They tend to become soft and mushy when fully cooked, making them ideal for dishes like Indian Dal Palak and various curries. You’ll often spot them in Indian or Middle Eastern markets labelled as masoor dal (red lentils), moong dal (yellow), or channa dal (yellow lentils).
Lentils are rich in fibre, which helps you stay full for longer periods. They boast low cholesterol levels, and when paired with whole grains, offer protein of similar quality to meat. These legumes are loaded with essential nutrients like iron, potassium, and folate, making them especially vital for those following vegan or vegetarian diets.
Important steps to consider when making Green Lentil and Spinach Soup
- A lot of the flavour in this soup comes from the onion, celery and carrots that are used and it’s important to release the flavours of these vegetables by sautéing them in oil first until they somewhat caramelise and then add in the lentils and stock.
- Fresh herbs add more depth of flavours to the broth then the dry herbs.
- Making a basic vegetable stock with carrots, celery, parsley, garlic and onions will enhance the flavours of the soup even more.
Ingredients Used to Make Creamy Puy Lentil and Spinach Soup:
- Onion and garlic: The base for nearly every tasty soup. It’s best to use freshly chopped garlic.
- Celery: Adds a mild spicy taste to the soup. The crunchy stalk brings a bit of saltiness and blends wonderfully in soups.
- Carrots: Adds a touch of natural sweetness that complements this recipe really well.
- Green lentils: These lentils aren’t the most common type, but you can also use brown lentils instead. I don’t recommend red lentils as they tend to become mushy and lose their shape, which isn’t what we want for this soup.
- Spices: A blend of warm Mediterranean spices gives this soup its unique and delicious flavour. You’ll need aleppo pepper, cumin, zaatar powder, and salt.
- Fresh Cream: Provides the soup with a smooth texture and rich taste. You can also use milk or other dairy, but keep in mind that the creaminess might lessen as you decrease the cream content.
- Sour Cream or Crème Fraîche: Slightly tangy and cultured, these creams work brilliantly in this soup, enhancing its flavour.
- Spinach: Fresh baby spinach contributes both nutrients and taste. Baby spinach is less likely to turn bitter when wilted or cooked compared to regular spinach leaves. If using regular spinach leaves, chop them before adding to the soup.
Helpful Tips and Tricks to Make Green Lentil and Spinach Soup:
- You can use puy lentils, green lentils (not the green moong dal) or the brown lentil for this recipe. Green moong dal is very similar to yellow lentils, when cooked they will become mushy and does not retain its shape, so it will not work with this soup.
- You can substitute chard or kale for spinach. Both work very well.
- If making the soup in advance or freezing it, reserve the spinach, cream and sour cream. Chill, covered in an air tight container for 3-4 days, or freeze for up to 3 months. Defrost in the fridge overnight , then reheat in a pan until boiling hot. Add the cream and spinach.
- You can make this soup with regular cream and créme fraîche instead of plant based cream.
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