Green Lentils with Spinach and Vegetables Soup recipe

I enjoy eating lentils every now and then, usually in hotel buffets or as a side dish when having Indian cuisine. Lentils were never a star dish or something that I was interested to cook before. They are just not our usual Chinese ingredients.

But, lentils are incredibly healthy and highly nutritious. They are rich in antioxidants, vitamins and minerals, and selenium, all of which boost the immune system. They are also high in proteins and fiber, which are good for digestive and heart health, and to aid in weight loss.

As I am incorporating at least 1 meat-free day per week, I have been experimenting with different varieties of legumes as our source of proteins. Some legumes require soaking overnight and cooking for hours, which can be tedious to prepare. But lentils are fast to cook and don't require soaking, making their preparation a breeze.

After a few attempts at preparing lentils, I am now a lentils convert! I love their taste and texture, and how versatile they are. I am not a fan of mushy or pureed lentils, I like them to still be chewable and to be cooked in a rich thick broth. But you can blend half of the soup or all of it if you prefer pureed lentils.

When cooking lentils, use a large soup pot as you would need to add a lot of water to cook them. Then cover and gently simmer for about 45 minutes to 1 hour, until they can easily be mashed with a fork. But it is important to check on them every now and then so it doesn't boil over or the water has not boiled down. It is also a good idea to salt the lentils when they are nearly done cooking, rather than in the beginning as adding salt too early can toughen them up.

This recipe makes a delicious hearty soup - perfect for meat-free weeknight meals!

Green Lentils with Spinach and Vegetables Soup

Ingredients:

100g green lentils - washed and drained
1 onion - chopped
4 garlic - minced
2 carrots - diced
2 celery - chopped
2 tomatoes - chopped
handful of spinach
1 tsp garam masala
2 tbsp. tomato paste
2 bay leaf
1 tsp dry herbs (mix of basil/parsley)
1 tsp salt
white pepper
2 tbsp. butter
1.5 litre water


Instructions:

1. Heat butter over medium heat in a large soup pot, add garlic and onion, cook till browned
2. Add carrots, celery, and bay leaf, cook for 2 minutes
3. Add lentils, tomatoes, garam masala, mix herbs and pepper, stir for a short while
4. Add water and tomato paste, and bring to a boil
5. Cover and gently simmer for about 45 minutes 
6. When lentils can be mashed easily with a fork, season with salt and taste, continue simmering until desired doneness and thickness
7. When ready to serve, stir in spinach and cook until it wilts
8. Serve warm