Green Lentil & Spinach Soup with Yogurt

Name: Green Lentil & Spinach Soup with Yogurt
Prep time: 10 min
Cook time: 35 min
Yield: 1 serving
Cuisine: Middle Eastern
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

A warming, protein-rich soup with a cool yogurt finish

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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.

Prep10 min

Cook35 min

Serves1 serving

Nutrition per serving

343kcal

20gProtein

11gFibre

54gCarbs

7gFat

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.

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Storage

Refrigerate without yogurt topping for up to 3 days. Freezes well for up to 2 months. Add yogurt when serving.

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.