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4.9 from 180 votes

Lentil Spinach Soup with Lemon

A light, healthy and flavorful take on lentil soup with spices, greens and fresh lemon juice.

Prep Time
5 mins
Cook Time
5 mins
Total Time
45 mins
Servings: 4 servings
Calories: 354 kcal
Course: Soup
Cuisine: Middle Eastern

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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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).
  4. 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

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

% 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.