Chilled Lentil Soup with Spinach: A Refreshing Summer Delight
Lentil soup isn’t just for chilly days anymore! This vibrant, refreshing Chilled Lentil Soup with Spinach offers a unique twist on the classic dish, perfect for summer. Inspired by the Italian Minestra Fredda di Lenticchie e Spinaci, this cold lentil soup is made with a creamy puree of tender lentils and nutrient-packed spinach. The recipe is light, healthy, and versatile — perfect for warm days when you’re craving something savory yet refreshing.
Whether you’re serving it as a light lunch, a starter for a dinner party, or a vibrant dish for a weekend brunch, this chilled lentil soup is guaranteed to please. You can even make it ahead of time to allow the flavors to meld beautifully. The soup can also be easily customized to fit vegan diets by swapping the beef broth with vegetable broth, making it a hearty yet guilt-free option.
Why You’ll Love This Chilled Lentil Soup:
- Versatile: Serve it cold or at room temperature, making it ideal for any occasion.
- Healthy: Full of fiber, protein, and antioxidants from the lentils and spinach.
- Make-Ahead: Perfect for prepping the day before, letting the flavors develop and intensify.
- Vegan-Friendly: Simply swap out the beef broth for vegetable broth for a completely plant-based option.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Extra virgin olive oil | 1 tablespoon |
| Onion (diced) | 1 medium |
| Celery (chopped) | 1 stalk |
| Garlic (minced) | 3 cloves |
| Dried lentils | 1 1/2 cups |
| Beef broth (or vegetable broth for vegan version) | 6 cups |
| Frozen chopped spinach | 1 cup |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 116.5 kcal |
| Total Fat | 2 g |
| Saturated Fat | 0.3 g |
| Cholesterol | 0.4 mg |
| Sodium | 312.7 mg |
| Carbohydrates | 17.3 g |
| Dietary Fiber | 8.4 g |
| Sugars | 1.4 g |
| Protein | 8.3 g |
Preparation Instructions:
-
Sauté the Aromatics:
- In a large stockpot, heat 1 tablespoon of extra virgin olive oil over medium heat. Once hot, add the diced onion, chopped celery, and minced garlic. Sauté the vegetables, stirring occasionally, until they become soft and fragrant, about 5 minutes. The key here is to allow the onions and celery to soften without browning.
-
Cook the Lentils:
- Add the dried lentils and beef broth (or vegetable broth for a vegan version) to the pot. Stir everything together, bringing it to a boil over medium-high heat. Once boiling, reduce the heat to low and cover the pot. Let the lentils simmer for about 1 hour, or until they are tender and fully cooked.
-
Cool the Soup:
- After the lentils have cooked, remove the pot from the heat and let it cool slightly. This helps to avoid splattering when you blend the soup.
-
Blend the Soup:
- Working in batches, carefully transfer the soup mixture to a blender or use an immersion blender to puree the soup until smooth. If using a traditional blender, be sure to allow the soup to cool down slightly before blending to avoid burns. Once blended, return the soup to the pot.
-
Add the Spinach:
- While the soup cools slightly, take the frozen chopped spinach and place it in a colander. Rinse the spinach thoroughly with cold water and then press out any excess moisture. Once the spinach is well-drained, add it to the pureed soup, stirring to combine. The spinach will add both color and flavor to the soup, making it a perfect complement to the earthy lentils.
-
Chill and Let the Flavors Meld:
- Transfer the soup into a non-reactive container (such as a glass or plastic bowl) and cover it. Refrigerate the soup for at least 4 hours, though it’s best if made the day before to allow the flavors to develop. The longer it chills, the more the flavors will meld together.
-
Serve:
- Serve the soup chilled, or at room temperature, depending on your preference. If you like, drizzle with a bit of extra olive oil or a squeeze of lemon juice for an added burst of freshness.
Serving Suggestions:
This chilled lentil soup is perfect for a light lunch, a starter to a larger meal, or even as a dish at a summer picnic. Serve with:
- Crusty bread or a light salad for a satisfying meal.
- A drizzle of olive oil or a dollop of vegan sour cream to enhance the creamy texture.
- A sprinkle of fresh herbs like parsley, thyme, or a pinch of rosemary if you prefer a more aromatic flavor profile.
Storage Instructions:
- Refrigerator: Store the soup in an airtight container in the refrigerator for up to 1 week.
- Freezer: For longer storage, this soup can be frozen for up to 3 months. To thaw, place the soup in the refrigerator overnight before reheating.
Tips and Variations:
- Vegan Version: As mentioned, simply swap out the beef broth with vegetable broth to make this soup entirely plant-based. If you like a little more depth of flavor, add a sprig of rosemary while simmering the lentils.
- Extra Greens: Feel free to add other greens to the soup, such as kale or Swiss chard, for an even more nutrient-packed dish.
- Spices: If you’re looking for an extra kick, try adding a pinch of cayenne pepper or smoked paprika while blending the soup to give it a subtle heat and smokiness.
This Chilled Lentil Soup with Spinach is a great way to enjoy a healthy, flavorful meal during the warmer months. It’s light but satisfying, and with its creamy texture and vibrant flavors, it’s sure to be a hit at your next summer gathering. Try making it ahead of time and let the soup’s flavors develop overnight — you’ll be amazed at how well the ingredients come together. Enjoy!
