Folate-Rich Lentil and Spinach Soup

Ingredients

• 1.5 cups red lentils, rinsed
• 4 cups fresh spinach
• 1 can (14 oz) no-salt-added diced tomatoes
• 6 cups no-salt-added vegetable broth or water (check the broth label for allergens and gluten)
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 tsp ground cumin
• 2 tbsp olive oil
• 2 tbsp lemon juice
• to taste, adult portions only salt and pepper

Method & Instructions

1. 1

   Heat the olive oil in a large pot over medium heat. Add the onion and cook for 6 to 8 minutes, stirring now and then, until very soft.

2. 2

   Add the garlic and cumin and stir for 1 minute.

3. 3

   Add the broth or water, the tomatoes with their juice and the lentils. Bring to a boil.

4. 4

   Lower the heat to a gentle simmer, partly cover and cook for 20 to 25 minutes, stirring occasionally, until the lentils fall apart.

5. 5

   Rinse and roughly chop the spinach, then stir it in until wilted, about 2 to 3 minutes.

6. 6

   Take the pot off the heat and stir in the lemon juice.

7. 7

   Spoon out the child's portion now, before any salt; season the rest at the table.

8. 8

   For babies 9 to 12 months, blend the child's portion until smooth or nearly smooth. It should hold on a spoon; thin it with a little warm water if needed.

9. 9

   For toddlers and older children, serve the soup as it is, or blend half for a thicker, creamier texture.

10. 10

    Cool to warm, test the temperature on the inside of your wrist, and serve while your child sits upright and supervised.

Allergen Information

Storage & Preparation Notes