Iron-Rich Spinach & Lentil Soup

Name: Iron-Rich Spinach & Lentil Soup
Total time: 35 min
Yield: 4 servings
Cuisine: Indian
Ingredients: 1 cup red lentils, rinsed; 4 cups fresh spinach, chopped; 1 onion, finely diced; 3 cloves garlic, minced; 1 tsp ground cumin; 1 tsp turmeric; 1 tbsp olive oil; 4 cups vegetable stock; Juice of half a lemon; Salt and pepper to taste

A hearty prenatal soup made with red lentils, fresh spinach and warming spices — rich in iron and folate to support healthy blood production during pregnancy.

Iron-rich
Make-ahead
Vegan

Why you'll love this

Thick, gently spiced and ready in about 35 minutes, this soup is a warm, filling bowl for a weeknight dinner, and it tastes even better the next day.

Good for: Lunch · Dinner · Make-ahead · Comfort food · Pregnancy

Total Time

35 min

Serves

4 people

Calories

220 kcal

Nutrition highlights

Estimated, per serving

220kcal

Calories

14g

Protein

Fat

30g

Carbs

Key Pregnancy Nutrients

Iron6.5 mg
Folate180 mcg
Protein14 g
Vitamin C22 mg

Why it can be useful during pregnancy

Red lentils cooked with four cups of spinach bring plant protein, iron and folate, three things your body needs more of in pregnancy. It is a simple, low-fat soup that fits easily into a pregnancy diet at lunch or dinner.

Iron
Red lentils and spinach make this soup iron-rich, and iron helps make haemoglobin, which carries oxygen in your blood. The lemon squeezed in at the end adds vitamin C, which helps your body absorb plant iron.
From: red lentils, spinach, lemon
Folate
Lentils and a generous heap of spinach bring folate, which helps the body make new cells. Wilting the greens into a soup is an easy way to eat a big handful without noticing.
From: red lentils, spinach
Protein
Each bowl gives about 14 g of protein from the red lentils, helping build your baby's growing tissues. Add a roti or a spoon of rice for a fuller meal.
From: red lentils

General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.

Ingredients

What's in it

1 cup red lentils, rinsed
4 cups fresh spinach, chopped
1 onion, finely diced
3 cloves garlic, minced
1 tsp ground cumin
1 tsp turmeric
1 tbsp olive oil
4 cups vegetable stock
Juice of half a lemon
Salt and pepper to taste

Easy substitutions

fresh spinach → frozen spinach
Easier to keep on hand year-round and just as good once wilted into the soup.
vegetable stock → water with a little extra cumin and salt
Shop stock cubes can be very salty and some contain wheat or milk; water keeps it simple.

How to make it

1
Heat olive oil in a large pot and sauté onion until soft.
2
Add garlic, cumin and turmeric; cook for 1 minute until fragrant.
3
Stir in the lentils and vegetable stock, then bring to a boil.
4
Simmer for 20 minutes until lentils are tender.
5
Fold in the spinach and cook until wilted, about 3 minutes.
6
Finish with lemon juice, season, and serve warm.

Pregnancy-friendly tips

Have chai or coffee between meals rather than with this soup, since tea and coffee reduce how much plant iron your body absorbs.
Season with iodised salt; iodine helps your body make thyroid hormones.
The soup thickens in the fridge overnight, so loosen it with a splash of water and reheat until steaming hot.

Frequently asked questions

Can I freeze this spinach and lentil soup?

Yes. Cool it, freeze it in single portions and reheat until it is steaming hot all the way through.

Is it filling enough for a meal?

With about 14 g of protein per bowl it is fairly filling. Pair it with a roti or a small bowl of rice if you are hungrier, especially in the 2nd and 3rd trimesters when your energy needs rise a little.

Does the lemon really matter?

It helps. Vitamin C eaten in the same meal helps your body absorb the plant iron from lentils and spinach, so do not skip the squeeze at the end.