Green Lentil & Spinach Soup with Yogurt
A warming, protein-rich soup with a cool yogurt finish
Green Lentil & Spinach Soup with Yogurt
Simple green lentil and spinach soup with turmeric and a cool yogurt topping. High in fibre and plant protein, ready in 40 minutes. A balanced, satisfying bowl.
Nutritionist’s Note
Lentils are one of the best plant-based sources of both fibre and protein. Combined with spinach, this soup provides iron and folate too. The yogurt adds a probiotic boost without unnecessary sugar — just make sure it's plain and unsweetened.
Ingredients
- 60g dried green lentils, rinsed
- 1 handful fresh spinach (about 40g)
- ½ small onion, finely chopped (about 40g)
- 1 small tomato, chopped (about 80g)
- 350ml water
- ½ tsp turmeric
- Black pepper to taste
- 1 tsp olive oil
- 2 tbsp plain unsweetened yogurt (30g)
- ¼ cucumber, sliced (about 60g)
- 1 small tomato, sliced for serving (about 80g)
- Squeeze of lemon juice, optional
Method
- Rinse the green lentils under cold running water and set aside.
- Heat 1 tsp olive oil in a medium saucepan over a low heat. Add the finely chopped onion and cook gently for 2–3 minutes until softened.
- Add the rinsed lentils, chopped tomato, turmeric and a generous grinding of black pepper. Stir to combine.
- Pour in 350ml water and bring to the boil. Reduce the heat, cover loosely, and simmer for 30–35 minutes until the lentils are completely tender.
- Stir in the fresh spinach for the final 2–3 minutes of cooking, allowing it to wilt into the soup.
- Taste and adjust the seasoning. Ladle into a bowl.
- Top with 2 tablespoons of plain yogurt and serve alongside sliced cucumber, tomato and a squeeze of lemon if desired.
Tips
- Green lentils hold their shape better than red lentils, giving this soup a satisfying texture.
- For a thicker soup, mash some of the lentils against the side of the pan before adding the spinach.
- This soup keeps well in the fridge for up to 3 days — the flavour improves overnight.
Storage
Refrigerate without yogurt topping for up to 3 days. Freezes well for up to 2 months. Add yogurt when serving.
Nutrition per Serving
343kcal
20gProtein
11gFibre
54gCarbs
7gFat
