Iron Soup (Spinach and Lentil With a Punch)

May 26, 2023May 26, 20230 3
Iron Soup (Spinach and Lentil With a Punch)
in Soup

Prep

10 min

Cook

50 min

Ready In

1 hr

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 teaspoons olive oil
1 small onion , chopped
2 garlic cloves , crushed
1 tablespoon tomato paste
5 cups vegetable stock ( or other liquid of choice )
2 cups red lentils , rinsed
1 bunch spinach , ends trimmed , washed , coarsely chopped
1 cup frozen cauliflower
1 cup frozen broccoli
1 cup firm tofu , cubed
1 teaspoon cumin
1 teaspoon cinnamon
1 teaspoon turmeric
1 teaspoon coriander
salt

Nutrision Information

Servings Per Recipe
6
Calories
260
Sugar
7g
Fat
8g
Iron Soup (Spinach and Lentil With a Punch) is a hearty and healthy soup that is perfect for chilly evenings. The combination of lentils, spinach, and vegetables provide a wide variety of nutrients, while the mixture of spices adds a flavorful punch. This vegan and gluten-free soup is easy to make and can be enjoyed as a meal on its own or as a side dish. Its high iron content makes it a great option for those looking to increase their iron intake, while its fiber and protein content make it a satisfying and filling option.

Instructions

1.Heat olive oil in a large saucepan over medium heat. Add onion and garlic, cook until onion is translucent.
2.Add tomato paste and spices, cook for 1-2 minutes, then add the vegetable stock and lentils.
3.Bring to a boil, then reduce heat to low and simmer for 30-40 minutes, or until lentils are soft.
4.Add spinach, cauliflower, broccoli, and tofu.
5.Cook for an additional 5-10 minutes, or until the vegetables are tender.
6.Serve hot and enjoy!

PROS

This soup is full of iron, fiber, and protein.

It is also vegan and gluten-free, making it a great option for a variety of dietary restrictions.

The combination of spices add a delicious flavor to the soup.

CONS

The soup may take some time to prepare, but the long simmer time is necessary for the lentils to fully cook.

Some may find the spices to be too strong for their taste.

HEALTH & BENEFITS

This soup is packed with health benefits! Both lentils and spinach are high in iron and fiber, making it a great option for those with anemia or digestive issues.
The addition of broccoli and cauliflower add vitamins and antioxidants to the soup, while tofu provides protein and a source of plant-based calcium. The spices used in this soup are anti-inflammatory and can aid in digestion.

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