Ingredients:

• 1 cup red lentils, rinsed and drained
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon salt (or to taste)
• 1 can (14.5 oz) diced tomatoes
• 6 cups vegetable broth or water
• 2 cups fresh spinach, roughly chopped
• Juice of 1 lemon
• Fresh cilantro or parsley, chopped (for garnish)
• Whole grain bread (for serving)

Instructions:

1. Sauté the Vegetables:
   • Heat the olive oil in a large pot over medium heat.
   • Add the chopped onion, garlic, carrots, and celery. Sauté for about 5-7 minutes, or until the vegetables are softened.
2. Add Spices:
   • Stir in the ground turmeric, cumin, coriander, black pepper, and salt. Cook for another 1-2 minutes, until the spices are fragrant.
3. Add Lentils and Tomatoes:
   • Add the rinsed lentils and the can of diced tomatoes (including the juice). Stir to combine.
4. Add Broth and Simmer:
   • Pour in the vegetable broth or water, and bring the mixture to a boil.
   • Reduce the heat to low, cover, and let the soup simmer for about 25-30 minutes, or until the lentils are tender.
5. Add Spinach:
   • Stir in the chopped spinach and cook for another 5 minutes, until the spinach is wilted.
6. Finish the Soup:
   • Add the lemon juice and stir to combine. Adjust the seasoning with additional salt and pepper if needed.
7. Serve:
   • Ladle the soup into bowls and garnish with fresh cilantro or parsley.
   • Serve with slices of whole grain bread on the side.

Tips:

• Customize: Feel free to add other vegetables like bell peppers or zucchini for more variety.
• Spice it Up: For a bit of heat, add a pinch of red pepper flakes or cayenne pepper.
• Creamy Texture: For a creamier texture, blend a portion of the soup with an immersion blender before adding the spinach.

Benefits of this Recipe:

1. High in Protein and Fiber: Lentils are a great source of plant-based protein and dietary fiber, promoting satiety and digestive health.
2. Anti-Inflammatory: Turmeric contains curcumin, which has powerful anti-inflammatory and antioxidant properties.
3. Nutrient-Dense: Spinach and tomatoes add a wealth of vitamins and minerals, including vitamins A, C, and K, as well as iron and folate.
4. Heart-Healthy: This soup is low in fat and contains heart-healthy ingredients like olive oil and fresh vegetables.
5. Hydrating and Satisfying: The broth-based soup helps keep you hydrated while providing a filling and satisfying meal.

Nutritive Value (Per Serving – Estimated):

• Calories: 250
• Protein: 12g
• Carbohydrates: 40g
• Dietary Fiber: 10g
• Sugars: 6g
• Fat: 6g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 500mg
• Vitamin A: 100% of the Daily Value (DV)
• Vitamin C: 35% of the DV
• Calcium: 10% of the DV
• Iron: 25% of the DV

This nutritious lentil soup is perfect for a hearty, healthy meal that is both delicious and easy to prepare.