Not only are lentils high in protein (18 grams) per 1 cup serving, they also provide lots of minerals like folate, iron, phosphorus, and magnesium. This savory soup is also packed with vitamin A and C from the tomatoes, spinach, and tomatoes. It’s ready in 30 minutes, which means its perfect for busy weeknights when you’re trying to eat healthy but don’t have much time.
The recipe yield is 3 1 cup servings out of only 1/2 cup of lentils. Substituting legumes for meat at least once a week is a great way to budget, since a small bag costs around $1, and lasts for at least a couple of recipes.
Another great aspect of lentils is their fast cooking time. Most legumes made from scratch require overnight soaking and still cook for at least an hour. With lentils, you don’t need as much planning, and you still get a delicious, nutritious meal.
- 1/2 cup dry lentils
- 5 cups water
- 2 medium carrots, chopped
- 2 cups spinach
- 1 medium tomato, diced
- 2 cloves garlic, minced
- 1 vegetarian bullion cube
- 1 tbsp olive oil
- 1/4 tbsp salt
- 1/2 tbsp pepper
- pinch of fresh parsley, optional
- In a medium pot, bring to a boil water, lentils, and carrots, then cover and simmer for 15 minutes.
- While the lentils are cooking, sauté the garlic in olive oil until golden, then add in the tomatoes.
- Add in the sautéed tomatoes, spinach, bullion cube, and salt and pepper to the lentils, and simmer for an additional 15 minutes, occasionally stirring.
Serve in a bowl, garnish with fresh parsley, and enjoy!