Spinach Lentil Soup
Spinach Lentil Soup is healthy, filling, and wholesome meal. It takes 10 minutes to prep the ingredients and 20 minutes to cook.
Lentils are one of the world’s oldest foods. It was grown in the Middle East in 8,000 B.C. Greeks considered the bean a poor man’s food whereas Egyptians often regarded it as royal fare.
The lentil came to the Americas in the early 16th century. During World War II, people began to see it as a low-cost, high-proteins meat substitute.
Several varieties of lentils are used in everyday Indian kitchens. The four main categories of lentils: brown, green, red/yellow, and specialty.
Some lentils that are commonly used in the South part of India are yellow pigeon peas (Toor or Toovar dhal), whole red lentils or split red lentils (Masoor dhal), split and skinned black gram (Urad dhal), split Bengal gram, and (channa dhal).
This recipe can be made with whole or split red lentils (Masoor dhal) or yellow pigeon peas (Toor dhal).
This one-pot recipe is a time saver. Everything can be put in an instant pot and set to warm mode for hours after it is cooked.
Spinach Lentil Soup
- Total Time: 30 minutes
- Yield: 10 servings
Description
Spinach Lentil Soup is healthy, filling, and wholesome meal. It takes 10 minutes to prep the ingredients and 20 minutes to cook.
This one-pot recipe is a time saver. Everything can be put in an instant pot and set to warm mode for hours after it is cooked.
Ingredients
Oil- 2 Tbsp
Ginger- 1 Tbsp (shredded)
Onion- 1 cup (finely diced)
Tomatoes- 1 cup (diced)
Salt- 1/2 tsp
Corainder Powder- 1 Tbsp
Red Chili Powder- 1 tsp
Cumin Powder- 3/4 tsp
Yellow split pea lentil- 1/2 cup (soaked for 30 minutes)
Spinach- 4 cups
Coconut Milk (extra light)- 1 1/2 cups
Cilantro – 1/2 cup
Water- 1 cup
Potato wedges and cilantro- for garnishing.
Instructions
1. Set the instant pot to sauté function mode, add 2 Tbsp. of oil, and add 2 Tbsp. of shredded ginger.
2. Sauté the ginger for few seconds and add 1 cup of finely diced onions. Sauté for 30 more seconds.
3. Add 1 cup of diced tomatoes, and cook for few seconds.
4. Add 1/2 tsp of salt, 1/2 tsp of coriander powder, 1/2 tsp red chili powder, and 3/4 tsp of cumin powder. Mix everything well.
5. Add 1/2 cup of soaked and washed yellow split pea lentils and 4 cups of spinach. Cook the soup for about two minutes.
6. Now add the extra light coconut milk (1 1/2 cups) and 1/2 cup of cilantro. Mix well.
7. Add 1 cup of water and continue on the sauté mode for about 5 minutes. Lentils become soft after 5 minutes of cooking.
8. Close the lid and set the timer manually to 20 minutes or select the soup option button.
9. After opening the Instantpot take a hand blender and run through it so that the soup is coarsely blended.
10. Serve hot!
Notes
Instant pot sauté function burns the ingredients quickly. Be quick to add and stir the ingredients as soon as possible.
Soup can be stored in the refrigerator for up to two days.
Adjust the water as needed for the right consistency of the soup. The reason to add water and not vegetable broth is that lentils cook well in water.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Vegetarian Soup
- Method: Instant Pot
- Cuisine: Indian
Nutrition
- Serving Size: 1 cup
- Calories: 103 Kcal
- Sugar: 1.77 g
- Sodium: 175 mg
- Fat: 7.3 g
- Saturated Fat: 3.75 g
- Unsaturated Fat: 2.125 g
- Trans Fat: 0.018 g
- Carbohydrates: 8.79 g
- Fiber: 1.7 g
- Protein: 3.01 g
- Cholesterol: 0 mg
Keywords: spinachlentilsoup, vegetariansoup, spinachsoup, lentilsoup, indianveggiesoup, vegetariansoup, spinachandlentil
