Lentil Spinach Soup with Lemon
User Reviews
4.9
180 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
45 mins
-
Servings
4 servings
-
Calories
354 kcal
-
Course
Soup
-
Cuisine
Middle Eastern
Lentil Spinach Soup with Lemon
Report
A light, healthy and flavorful take on lentil soup with spices, greens and fresh lemon juice.
Share:
Ingredients
- 3 tablespoons olive oil
- 1 whole onion, diced
- 1 whole carrot, peeled and diced
- 1 teaspoon minced garlic
- 1 tablespoon tomato paste
- 1 1/2 teaspoons cumin
- 1/4 teaspoon cayenne pepper
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 quart low sodium vegetable stock (if not vegetarian, you can substitute chicken stock)
- 1 cup water
- 1 1/4 cups brown, green or red lentils, rinsed and sorted
- 1 bay leaf
- 2 cups Fresh Spinach Leaves (or substitute kale, swiss chard, or another favorite green)
- 1/4 cup chopped cilantro (or can substitute parsley-- I prefer the flavor of cilantro here)
- 1 whole lemon
Instructions
- Heat up the olive oil in a soup pot over medium heat. Add the diced onion and carrot. Sauté until the onion softens and starts to turn golden. Add the garlic and sauté for 1-2 minutes longer until fragrant. Add the tomato paste, cumin, cayenne, salt and black pepper. Stir and sauté for 2 minutes longer.
- Add the vegetable stock, water, lentils and bay leaf. Bring to a simmer then cover the pot, slightly vented. Let the soup cook for about 30 minutes until the lentils are soft.
- Remove soup from heat, remove the bay leaf and discard. Use an immersion blender to puree the soup halfway, so that it thickens but still has texture.Put soup over medium heat again. Add the fresh spinach leaves and cilantro. Stir the greens into the soup for 1-2 minutes until just wilted (covering the pot will wilt them faster).
- Turn off the heat and stir in fresh lemon juice to taste. Adjust seasonings if desired, and serve.
Notes
- You will also need: soup pot, immersion blender, lemon squeezer
Nutrition Information
Show Details
Calories
354kcal
(18%)
Carbohydrates
41g
(14%)
Protein
21g
(42%)
Fat
12g
(18%)
Saturated Fat
1g
(5%)
Sodium
414mg
(17%)
Potassium
914mg
(26%)
Fiber
18g
(72%)
Sugar
2g
(4%)
Vitamin A
1645IU
(33%)
Vitamin C
8.3mg
(9%)
Calcium
65mg
(7%)
Iron
6.1mg
(34%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 354 kcal
% Daily Value*
| Calories | 354kcal | 18% |
| Carbohydrates | 41g | 14% |
| Protein | 21g | 42% |
| Fat | 12g | 18% |
| Saturated Fat | 1g | 5% |
| Sodium | 414mg | 17% |
| Potassium | 914mg | 19% |
| Fiber | 18g | 72% |
| Sugar | 2g | 4% |
| Vitamin A | 1645IU | 33% |
| Vitamin C | 8.3mg | 9% |
| Calcium | 65mg | 7% |
| Iron | 6.1mg | 34% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
180 reviews
Excellent
Other Recipes
You'll Also Love
