Like beans, peas and peanuts, lentils are one of thousands of plants that have seed pods that provide highly nutritious pulses, or seeds and beans. Combining lentils and spinach, among the most nutritious of vegetables, in soups, stews, stir-fries, side dishes and cold salads gives you the best of all vegetarian recipes. Both lentils and spinach appear in the July 2009 Harvard Women's Health Watch newsletter's list of 17 of the most nutrient-dense foods, having high amounts of nutrients relative to calories.
Lentils
A staple throughout the Middle East and popular in Europe as well, lentils cook in only 15 to 30 minutes, with no presoaking. All lentils are high in protein and fiber, contain much folate and potassium and are a good source of vitamin A, calcium, iron and phosphorus. According to MayoClinic.com, brown lentils, the least expensive, are the best for soups, green lentils hold their shape well for salads, and red lentils, which are the fastest cooking, are mild, sweet and good in Indian dal recipes.
Spinach
Native to Iran and other parts of the Middle East, spinach was first mentioned in a Chinese document in 647 AD, according to the Health-Care-Clinic.org. Spinach is a rich source of iron, potassium, and vitamins A and C. However, the oxalic acid in spinach interferes with your body's ability to absorb the high levels of calcium that spinach also contains.
Commercially Prepared Soup
The Sodexho Vegetarian Lentil and Spinach soup, manufactured by the Sodexho food service corporation, has 130 calories for an 8 oz. serving. Approximately 64.6 percent of the calories come from carbohydrates, 24.6 percent from protein and 17.3 percent of the calories from fat. The soup contains 21 g of carbohydrates, 7 g of fiber and 8 g of protein. It also contains 80 percent of the daily recommended value (DV) for vitamin A, 15 percent of the DV for vitamin C, 6 percent of the DV for calcium, 20 percent DV for iron and 48 percent of the DV for sodium.
Homemade Soup
Making the soup yourself may take more time than opening a can, but you will ensure that the vegetables are fresh and, most importantly, you can cut the sodium significantly. In The French Culinary Institute's Salute to Healthy Cooking, chefs Alain Sailhac, Jacques Pepin, Andre Soltner and Jacques Torres offer a lentil-spinach soup recipe that includes heart-healthy olive oil, onion, celery, lentils, chicken stock, carrots, spinach, garlic and chives. One-cup portions provide 261 calories, with 4 g of total fat and 10 mg of cholesterol. The only sodium in the soup will be whatever is found naturally in the ingredients and any small amount you add.
Adding More Nutrition
While lentil-spinach soup packs a powerhouse of vitamins and minerals on its own, you can boost the nutritional value even more with several additions. Add a can of crushed or diced tomatoes for more vitamins A and B, potassium, iron and phosphorus. Sharon and Ron Herbst note that one medium tomato has as much fiber as a slice of whole-wheat bread. Add vegan or meat sausage for spicy flavor and additional protein.
References
- "The Deluxe Food Lover's Companion"; Sharon Tyler Herbst and Ron Herbst; 2009
- Getting Your Vitamins and Minerals through Diet
- MayoClinic.com: Lentils: How Do I Cook With Them?
- Health-Care-Clinic.Org: Spinach
- LIVESTRONG.COM MyPlate: Sodexho Vegetarian Lentil And Spinach Soup
- "The French Culinary Institute's Salute to Healthy Cooking"; Alain Sailhac, Jacques Pepin, Andre Soltner and Jacques Torres; 1998
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