Easy Lentil Spinach Soup

Easy Lentil Spinach Soup

A warming high protein & fiber soup.
Health Rating
Prep Cook Ready in Servings
15 min 30 min 45 min 6

Ingredients


1 tbsp Olive oil
1 medium Yellow onion (diced)
1 bunch Spinach
2 clove(s) Garlic (minced)
5 cup Vegetable stock/broth
2 can(s) (16 oz) Diced tomatoes, canned
1 cup Brown lentils, raw
1 tsp Oregano, dried
1 whole lemon(s) Lemon juice
1/4 tsp Salt (to taste)
1/4 tsp Black pepper (to taste)

Instructions


1. Warm the olive oil in a large pot over medium heat, then sauté the onion for several minutes.

 

2. Toss in the spinach and the garlic and sauté until spinach is wilted.

 

3. Add the vegetable broth, diced tomatoes with liquid, and lentils to the pot along with oregano. Stir to combine and bring heat to a boil.

 

4. Once the liquid starts to boil, reduce heat to a simmer. Wait a few minutes then cover with a lid and allow to cook for 30 minutes, until lentils are just tender but not mushy.

 

5. Remove from heat and squeeze in lemon juice then stir together. Season with salt and pepper to taste. Divide into bowls and serve warm.

Nutrition Facts

Per Portion

Calories 240
Calories from fat 33
Calories from saturated fat 22.7
Total Fat 3.7 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.8 g
Monounsaturated Fat 10.8 g
Cholesterol 0
Sodium 1158 mg
Potassium 1034 mg
Total Carbohydrate 39 g
Dietary Fiber 10.3 g
Sugars 1.9 g
Protein 12.7 g

Dietary servings

Per Portion


Meat Alternative 0.9
Vegetables 3.9

Energy sources


Pygal65%458.0797697388674235.0451252654482314%293.78950381759375211.3649884810017521%326.09590141086335125.7583170677327365%14%21%CarbohydratesFatProtein

Notes:

Quick Tip:

Storage

Double or triple the batch and freeze leftovers for quick dinners. Ensure to fully warm through when re-heating to an internal temperature of 165F or 74C degrees.

Soaking

You don't have to pre-soak lentils before cooking, however lentils like beans have some anti-nutrients that are greatly reduced when cooked. Soaking further reduces those anti-nutrients as well as makes lentils easier to digest. You can choose to pre-soak lentils overnight for this purpose.


Nutritional Highlights:

Lentils

A heart healthy legume high in plant-based protein, fiber, B vitamins and iron.

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada