Spinach & Lentil Soup

Spinach & Lentil Soup is a hearty, nourishing dish that combines the earthiness of lentils with the delicate flavor of spinach. Lentils have been a dietary staple for over 9,000 years, originating in the Mediterranean and Middle East regions. Spinach, often referred to as a "superfood," was popularized in Europe by the Persians and later made famous by Popeye for its nutritional punch. This soup is versatile, offering endless variations and a rich, savory taste.
Fun fact: Lentils are one of the oldest cultivated crops, often found in ancient Egyptian tombs, symbolizing health and prosperity!

Health Benefits of Spinach & Lentil Soup for Colorectal Cancer:

1. High in Dietary Fiber: Lentils are rich in soluble and insoluble fiber, which aids in digestion, supports gut health, and promotes regular bowel movements, reducing the risk of colorectal cancer.
2. Antioxidant Powerhouse: Spinach contains beta-carotene, lutein, and other antioxidants that combat free radicals, protecting cells from damage.
3. Folate for DNA Repair: Both spinach and lentils are excellent sources of folate, a B-vitamin that helps repair and maintain DNA integrity, reducing cancer risk.
4. Anti-inflammatory Properties: Spinach contains compounds like flavonoids and carotenoids that reduce inflammation, which is a key factor in preventing cancer.
5. Rich in Phytochemicals: The combination of lentils and spinach provides polyphenols and other phytochemicals known to suppress cancer cell growth.

Cooking Time/Duration

• Preparation Time: 10 minutes
• Cooking Time: 30 minutes
• Total Time: 40 minutes

Nutritional Information and Calories

Nutrient	Amount (per serving)
Calories	220 kcal
Protein	15 g
Fats	3 g
Carbs	35 g
Fiber	10 g
Iron	25% of daily value
Vitamin A	80% of daily value

Serves

This recipe serves 4 people

Ingredients

Ingredient	Quantity
Green or brown lentils	1 cup
Spinach (fresh or frozen)	2 cups
Onion (chopped)	1 medium
Garlic cloves (minced)	3
Carrot (diced)	1 medium
Celery stalk (diced)	1 medium
Vegetable broth	4 cups
Olive oil	1 tbsp
Ground cumin	1 tsp
Paprika	1 tsp
Salt	To taste
Black pepper	To taste
Lemon juice (optional)	1 tbsp

Basic Preparation

1. Rinse the lentils under cold water and set aside.
2. Wash and chop the spinach, onion, carrot, and celery.
3. Mince the garlic cloves.

Detailed Recipe and Cooking Instructions

• Step 1: Heat olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for 3-4 minutes until softened.
• Step 2: Stir in the ground cumin and paprika, cooking for 1 minute to release the spices' aroma.
• Step 3: Add the rinsed lentils to the pot and stir to combine with the vegetables.
• Step 4: Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and let simmer for 20 minutes.
• Step 5: Add the chopped spinach to the pot and cook for an additional 5 minutes until wilted.
• Step 6: Season the soup with salt, black pepper, and a splash of lemon juice for added brightness.
• Step 7: Remove from heat, let cool slightly, and serve warm.

Texture, Color, Smell, Taste, and Thickness

Aspect	Description
Texture	Thick and hearty with tender lentils and wilted spinach.
Color	Warm earthy tones from the lentils, with vibrant green spinach accents.
Smell	Aromatic blend of spices and fresh vegetables.
Taste	Savory with a subtle spice and a touch of citrus brightness.
Thickness	Rich and slightly thick, perfect for a comforting soup.

How to Serve

• Serve the soup warm in bowls.
• Garnish with fresh parsley, a drizzle of olive oil, or a sprinkle of paprika for added color.
• Pair with whole-grain bread or a side salad for a complete, balanced meal.
• Optional: Add a dollop of Greek yogurt or sour cream for creaminess.

Final Words

Spinach & Lentil Soup is a wholesome, satisfying dish that’s not only delicious but also packed with nutrients to support overall health and reduce the risk of colorectal cancer. Its comforting flavors and easy preparation make it a perfect choice for weeknight dinners or meal prep. Add this recipe to your healthy cooking rotation and enjoy a hearty bowl of goodness!