This plant-based soup combines nutrient-dense lentils and creamy butter beans for a hearty meal. It is a protein-rich option that works well for a filling lunch or a light dinner.
List of ingredients
- 1 Tbsp olive oil Рused for saut̩ing the aromatics.
- 1 red onion (finely chopped) – provides a sweet base.
- 4 cloves garlic (peeled and crushed) – adds pungent depth.
- 1 tsp turmeric – contributes color and warmth.
- 150 g (¾ cup) dried red lentils (rinsed) – thickens the broth.
- 1.5 litres (6 cups) vegetable stock – the primary liquid base.
- 1 tsp dried mint – adds a refreshing herbal note.
- 250 g (9 oz) frozen spinach – provides vitamins and color.
- 1 bay leaf – adds a subtle earthy aroma.
- 2 sprigs fresh thyme – enhances the savory profile.
- two 400 g (14 oz) tins butter beans (rinsed and drained) – adds creaminess and protein.
- salt and pepper – for final seasoning.
step-by-step instructions
- Sauté the Onion: Heat the oil in a large pan. Add the onion and cook over a low heat, stirring often, for about 10 minutes until the onion is soft.
- Add Aromatics: Add the garlic and turmeric and cook for a couple more minutes until fragrant.
- Simmer the Base: Add the lentils, vegetable stock, mint, frozen spinach, bay leaf and thyme. Bring up to a simmer and cook for 20 minutes, stirring every now and again.
- Finish the Soup: Add the butter beans and season generously with salt and pepper. Simmer for another 5-10 minutes then check the seasoning and serve.
Expert Cooking Tips
Choosing the Right Lentils
Red lentils are ideal for this recipe because they break down during the cooking process. This natural disintegration helps thicken the soup without needing additional flour or cornstarch.
Handling Frozen Spinach
Using frozen spinach is more efficient than fresh because it does not shrink as drastically during cooking. It maintains a concentrated flavor and a vibrant color in the final dish.
Selecting Quality Vegetable Stock
Use a high-quality, low-sodium vegetable stock to keep control over the salt levels. This allows you to season the soup precisely at the end of the process.
Controlling the Onion Sauté
Keep the heat low when cooking the onions to ensure they soften without browning. This creates a mellow, sweet foundation that doesn’t overpower the other ingredients.
Taming the Garlic
Add the crushed garlic only after the onions are soft to prevent it from burning. Burnt garlic can introduce a bitter taste that is difficult to mask.
Optimizing Turmeric Integration
Adding turmeric to the oil along with the garlic helps release its fat-soluble compounds. This results in a more uniform golden color throughout the soup.
Ingredient Substitutions
Using Chickpeas Instead of Butter Beans
Chickpeas are a great alternative if you prefer a firmer texture and a slightly nuttier taste. They can be swapped in a direct one-to-one ratio with the butter beans.
Substituting Cannellini Beans
Cannellini beans offer a similarly creamy consistency to butter beans. They are an excellent choice if you cannot find butter beans at your local store.
Using Fresh Spinach
If you use fresh spinach, add it during the last five minutes of cooking. Fresh leaves wilt very quickly and will become overcooked if added too early.
Swapping Red Onions for Brown Onions
Brown or yellow onions can be used as a direct substitute for red onions. They provide a slightly milder flavor profile that works well in this savory soup.
Dried vs Fresh Herbs
If you do not have fresh thyme, you can use dried thyme instead. Use about one-third of the amount of dried herbs compared to the fresh sprigs required.
Fresh Mint Incorporation
Fresh mint leaves can be stirred in just before serving for a brighter flavor. This keeps the minty notes sharp and refreshing against the earthy lentils.
Serving Suggestions
Adding a Swirl of Vegan Pesto
A dollop of basil pesto on top adds a punch of garlic and herbal richness. This creates a beautiful visual contrast against the yellow hue of the soup.
Using Non-Dairy Cream
A drizzle of coconut cream or cashew cream adds a luxurious, velvety finish. This helps balance the acidity of the stock and the earthiness of the lentils.
Pairing with Crusty Sourdough
Toasted sourdough bread is ideal for dipping into the thick consistency of this soup. The slight tanginess of the bread complements the creamy butter beans.
Serving with Garlic Toast
Rub a clove of raw garlic on toasted bread for added aromatic depth. This pairs perfectly with the turmeric and garlic notes already present in the broth.
Accompanying with a Fresh Salad
Serve this soup with a side of arugula or a simple mixed green salad. A lemon vinaigrette on the salad helps cut through the richness of the lentils.
Topping with Toasted Seeds
Sprinkle toasted pumpkin or sunflower seeds on top before serving. This introduces a necessary crunch to an otherwise soft-textured dish.
Storage and Preservation
Refrigeration Guidelines
Store the finished soup in an airtight glass or plastic container. It will remain fresh and safe to consume for 4 to 5 days when kept chilled.
The Optimal Cooling Process
Allow the soup to cool to room temperature before sealing the container and refrigerating. This prevents excessive condensation from forming, which can alter the soup’s texture.
Freezing the Soup
Transfer the soup to freezer-safe bags or containers, leaving a small gap at the top for expansion. It can be stored in the freezer for up to three months.
Individual Portioning for Meal Prep
Freeze the soup in single-serving portions to make weekday lunches easier. This allows you to reheat only the amount you need without thawing the whole batch.
Defrosting Methods
Thaw the soup slowly in the refrigerator overnight. This preserves the integrity of the beans and lentils better than rapid thawing in a microwave.
Reheating Advice
Stovetop Reheating
Warm the soup in a pot over medium-low heat. Stir occasionally to ensure the temperature is even and to prevent the bottom from sticking.
Microwave Reheating
Place the soup in a microwave-safe bowl and cover it loosely with a lid. Heat in short intervals, stirring between each burst to eliminate cold spots.
Adjusting Consistency After Storage
Lentils continue to absorb liquid as they sit in the fridge. Add a splash of water or vegetable stock when reheating to restore the original thickness.
Preventing Overcooking During Reheat
Avoid bringing the soup to a violent boil during the reheating process. High heat can cause the butter beans to break down and become too mushy.
Troubleshooting Common Issues
Fixing a Soup That Is Too Thick
Stir in small amounts of vegetable stock or water until the desired consistency is reached. Do this gradually to avoid making the soup too watery.
Thickening a Soup That Is Too Thin
Simmer the soup for an additional 10 minutes without a lid to reduce the liquid. Alternatively, mash a few of the beans against the side of the pot with a spoon.
Managing Excessive Saltiness
Add a squeeze of fresh lemon juice to help balance high salt levels. You can also add more unsalted vegetable stock or an extra tin of rinsed beans.
Correcting Bland Flavors
Increase the amount of salt and black pepper to enhance the existing flavors. A small pinch of extra turmeric or a squeeze of lime can also brighten the taste.
Preventing Lentil Mushiness
Ensure the lentils are rinsed well and not simmered longer than necessary. If they dissolve too much, add the butter beans slightly later to maintain structure.
Frequently Asked Questions
Can I make this in a slow cooker?
Yes, combine all ingredients except the butter beans in the slow cooker. Cook on low for 6-8 hours, then stir in the beans at the end for 30 minutes.
Is this soup gluten-free?
This recipe is naturally gluten-free provided the vegetable stock you use is certified gluten-free. Always check the ingredients list on your bouillon packaging.
How do I store the leftovers?
Keep the leftovers in a sealed, airtight container in the refrigerator. They will stay fresh for up to five days, making them ideal for meal prepping.
Which lentils are best for this recipe?
Split red lentils are the best choice because they cook quickly and thicken the broth. Green or brown lentils would require a significantly longer cooking time.
Print
Spinach, Lentil and Butter Bean Soup
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Spinach, lentil and butter bean soup – this easy vegan soup is healthy, hearty and nutritious. It is high in plant-based protein and makes a great filling lunch or light dinner.
Ingredients
- 1 Tbsp olive oil
- 1 red onion, finely chopped
- 4 cloves garlic, peeled and crushed
- 1 tsp turmeric
- 150 g (¾ cup) dried red lentils, rinsed
- 1.5 litres (6 cups) vegetable stock
- 1 tsp dried mint
- 250 g (9 oz) frozen spinach
- 1 bay leaf
- 2 sprigs fresh thyme
- two 400 g (14 oz) tins butter beans, rinsed and drained
- salt and pepper
Instructions
- Step: Heat the oil in a large pan. Add the onion and cook over a low heat, stirring often, for about 10 minutes until the onion is soft.
- Step: Add the garlic and turmeric and cook for a couple more minutes.
- Step: Add the lentils, vegetable stock, mint, frozen spinach, bay leaf and thyme. Bring up to a simmer and cook for 20 minutes, stirring every now and again.
- Step: Add the butter beans and season generously with salt and pepper. Simmer for another 5-10 minutes then check the seasoning and serve.
Notes
Serve with generously buttered crusty bread or toast for dipping. This soup is also great topped with a swirl of vegan pesto and/or a drizzle of non-dairy cream.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Vegan
Nutrition
- Serving Size: 1 bowl
- Calories: 320 kcal
- Sugar: 8 g
- Sodium: 820 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 15 g
- Protein: 18 g
- Cholesterol: 0 mg