Description:
There are days when energy feels distant, and even the simplest tasks seem overwhelming. This Spinach and Lentil Soup, paired with warm whole wheat bread, is a grounding, healing meal that doesn’t demand much — yet gives so much back.
The soup itself is hearty and earthy, with lentils offering plant-based protein and iron, while spinach provides folate and magnesium — nutrients often depleted in times of stress or depression. The warmth of the broth, the softness of the lentils, and the gentle bite of leafy greens come together in a bowl that feels like calm in the middle of mental fog.
Served with a slice of toasted whole wheat bread, rich in complex carbohydrates and fiber, this meal promotes stable blood sugar, gentle digestion, and sustained energy — all key to emotional regulation and a clearer mind.
This isn’t just food — it’s a gentle reset. A reminder that healing doesn’t have to be loud or fast — it can begin with one warm, iron-rich bowl at a time.
🕒 Total Time: 40 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~450 kcal (including 1 slice of bread)
🛒 Ingredients
For the Soup:
- 1/2 cup dried lentils (or 1.5 cups canned lentils, drained)
- 3 cups low-sodium vegetable broth
- 1 cup water
- 2 handfuls fresh spinach (or 1/2 cup frozen)
- 1 small carrot, diced
- 1/2 onion, chopped
- 1 garlic clove, minced
- 1 teaspoon olive oil
- 1/2 teaspoon ground cumin (optional – for warmth)
- Salt and pepper, to taste
- Lemon wedge (for serving – optional, adds brightness)
For the Side:
- 2 slices whole wheat bread (toasted)
🍳 Instructions
1. Sauté the Aromatics:
- In a medium pot, heat olive oil over medium heat.
- Add chopped onion, garlic, and carrot. Cook for 3–4 minutes until fragrant and soft.
2. Simmer the Soup:
- Add lentils, broth, and water.
- Bring to a boil, then reduce to a simmer.
- Cook uncovered for 20–25 minutes, or until lentils are tender (if using canned lentils, reduce cooking time to 10 minutes).
- Stir in spinach during the last 2–3 minutes of cooking until wilted.
- Season with cumin, salt, and pepper. Adjust to taste.
3. Serve:
- Pour the soup into bowls. Squeeze a little lemon juice on top if desired.
- Serve hot with a slice of toasted whole wheat bread on the side.
💡 Tips for Mood & Nutrition
- Lentils are rich in iron, protein, and folate, all of which are essential for brain function and mood balance — especially helpful for those feeling tired, foggy, or low.
- Spinach offers magnesium and vitamin B9, which support the nervous system and can aid in reducing anxiety symptoms.
- Whole wheat bread delivers complex carbs, encouraging steady serotonin production — key for stabilizing mood.
- Add a drizzle of olive oil or a spoonful of plain yogurt on top for added creaminess and healthy fats.
🎯 Note:
This meal is ideal for evenings when you need something nourishing but not overwhelming. It’s easy to digest, calming to the senses, and full of essential nutrients that support both physical vitality and mental clarity.
