Lentil and Tomato Soup

PregnancyMediterraneanEasyServes 245 min

Hearty vegetable soup loaded with brown lentils, diced tomatoes, and spinach.

Energy returns and blood volume climbs steeply during pregnancy, so iron needs ramp up significantly. This hearty soup pairs iron-rich brown lentils and spinach with vitamin C-packed tomatoes, which helps the body absorb more iron to support oxygen delivery to the growing baby. It's also an excellent source of plant-based protein and fiber for steady energy.

View Nutrition Facts

One serving≈320 kcal · 16 g protein

Calories320 kcal

Protein16 g

Carbs49 g · 10.7g sugar

Fat8.6 g · 1.1g sat

Fiber19 g

Sodium1,783 mg

Folate319 mcg DFE

Iron6.3 mg

Calcium151 mg

Choline71 mg

Iodine68 mcg

Zinc2.4 mg

from its ingredients

Ingredients

1 tbsp olive oil
½ yellow onion, diced
1 carrot, diced
2 cloves garlic, minced
1 tsp cumin
½ tsp dried thyme
1 can (15 oz) diced tomatoes
½ cup dry brown lentils, rinsed
3 cups vegetable broth
2 cups spinach, roughly chopped
½ tsp salt, or to taste
¼ tsp black pepper

Cookware

Chef's knife
Cutting board
Can opener
Fine-mesh strainer
Measuring spoons
Measuring cups
Dutch oven — with lid
Wooden spoon
Ladle

Method

1Prepare your ingredients before starting to cook: dice the ½ yellow onion and 1 carrot, mince the 2 cloves of garlic, roughly chop the 2 cups of spinach, rinse the ½ cup of lentils in a strainer, and open the can of diced tomatoes.
2Place a dutch oven over medium heat and add 1 tbsp olive oil. Once the oil shimmers, add the diced ½ yellow onion and 1 diced carrot along with a pinch of salt. Cook, stirring occasionally, until the onions soften and turn translucent, about 4 minutes. Building flavor on a base of well-sweated aromatics sets the stage for a rich soup.
3Add the minced 2 cloves garlic, 1 tsp cumin, and ½ tsp dried thyme to the pot. Stir constantly until highly fragrant, about 1 minute. Heating the spices directly in the oil blooms their flavor compounds, making the whole pot taste much deeper.
4Pour in the 1 can of diced tomatoes (with all their juices), the ½ cup rinsed brown lentils, and 3 cups vegetable broth. Season with ½ tsp salt and ¼ tsp black pepper. Stir well, using your wooden spoon to scrape up any flavor-packed browned bits from the bottom of the pot.
5Bring the soup to a gentle boil, then immediately reduce the heat to low. Cover partially with a lid and simmer until the lentils are completely tender but still hold their shape, 25-30 minutes. Check occasionally to ensure it maintains a gentle simmer rather than a rapid boil.
6Remove the pot from the heat. Stir in the 2 cups of chopped spinach until it is just wilted from the residual heat, about 1 minute. Taste the broth carefully and adjust with a little more salt or pepper if needed. Ladle into warm bowls and serve.

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