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Lentil Soup with California Dates and Spinach
10 min prep time
35 min cook time
6servings
Recipe by
California Dates
Photo by
California Dates
How to Make Lentil Soup with California Dates and Spinach
This hearty soup is inspired by comforting Moroccan flavors, delivering warmth and nutrition in every spoonful. Smoky lentils and fresh spinach create a satisfying base, while naturally sweet California dates add a subtle, balanced flavor. This low-fat vegetarian soup is an excellent source of fiber. For a creamier texture, you can blend part of the soup before serving.
10 min prep time
35 min cook time
6servings
1 cup
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Step-By-Step Instructions:
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In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Sauté for 3–4 minutes until they begin to soften.
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Add the garlic, cumin, coriander, and paprika. Cook for another 30 seconds until fragrant.
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Stir in the lentils, tomatoes, vegetable broth, and water. Bring to a boil, then reduce heat and simmer for 25–30 minutes, with lid slightly open, until the lentils are tender. Stir in the salt and pepper.
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Stir in the spinach and dates. Cook for 2–3 minutes until the spinach wilts.
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Stir in the fresh lemon juice. Serve soup warm.
The California Date Commission is a proud sponsor of the American Diabetes Association® Diabetes Food Hub. Learn more about the California Date Commission.
Nutrition facts
6 Servings
-
Serving Size
1 cup
- Amount per serving Calories 170
- % Daily value*
-
Total Fat
3g
4%
- Saturated Fat 0g 0%
- Trans Fats 0g
- Cholesterol 0mg 0%
- Sodium 310mg 13%
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Total Carbohydrate
28g
10%
- Dietary Fiber 6g 21%
- Total Sugars 6g
- Added Sugars 0g 0%
- Protein 8g
- Potassium 440mg 9%
Ingredients
olive oil
1 tbsp
yellow onion (diced)
3/4 cup
carrots (diced)
1/2 cup
celery (diced)
1/2 cup
garlic (minced)
3 clove
ground cumin
2 tsp
ground coriander
2 tsp
smoked paprika
1 tsp
dry lentils (rinsed)
3/4 cup
no-salt-added diced tomatoes
1 can (14.5-oz)
unsalted vegetable broth
4 cup
water
2 cup
salt
1 tsp
black pepper
1/2 tsp
fresh baby spinach
2 cup
California dates (pitted, finely chopped)
2 whole
lemon juice
1 tbsp
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