Lentil and Spinach Soup

2016-01-07
  • Yield : About 5 cups
  • Servings : 5
  • Prep Time : 15m
  • Cook Time : 45m
  • Ready In : 60m
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Nutritional Info

This information is per serving.

  • Calories

    195
  • Calories From Fat

    28
  • Total Fat

    3g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    195mg
  • Carbohydrates

    30g
  • Dietary Fiber

    14g
  • Sugar

    4g
  • Protein

    12g
  • Serving Size:

    1 cup (240 ml)

Lentils are a popular legume in Europe, Asia, and the Middle East. They are high in fiber and protein and low in fat. Lentils are used for soups, salads, and entrees.

Lentil and spinach soup combines healthy lentils with the leafy green spinach, but any leaf green will do or you can use a combination of greens.

Lentil and Spinach Soup

A one cup serving of Lentil and Spinach Soup has 195 calories, 115 mg of sodium, 14 grams of fiber, 12 grams of protein and no saturated fat. Compared to a sugary protein bar, Lentil and Spinach soup is a super food.

Protein Bar

Lentil & Spinach Soup vs. Protein Bar
Nutrient Lentil Soup Protein Bar
Calories 195 230
Total Fat 3g 9g
Saturated Fat 0 4.5g
Sugar 4g 15g
Fiber 12g 3g
Protein 14g 10g

The protein bar is convenient, but not the healthiest way to obtain protein or calories. Calorie per calorie, 1 cup of Lentil & Spinach soup comes out the winner providing 40 percent more protein and 20 percent less calories. Lentil and Spinach soup also provides 4 times the fiber, and has no added sugar.

Whether you are trying to lose weight or maintain your weight, the choice is obvious; real food always comes out the winner over highly processed foods.

Substitutions

Water can be substituted for the broth

Diced fresh tomatoes can be substituted for canned tomatoes. Add 1/2 cup (120 ml) of water or broth if necessary.

Ingredients

  • 1 tablespoon (15 ml) olive oil
  • 1/2 (120 g) onion, diced
  • 1 clove garlic, minced
  • 1 cup (190 g) brown lentils, rinsed
  • 2 cups (480 ml) vegetable or chicken broth
  • 2 cups (480 ml) water
  • 14.5-oz. (425 g) canned reduced sodium diced tomatoes
  • 1/8 teaspoon (0.635 ml) dried rosemary or to taste
  • 1 teaspoon (5 ml) kosher salt or to taste
  • Red pepper flakes to taste, optional
  • Fresh ground black pepper to taste
  • 4 oz. (115 g) fresh baby spinach, chopped

Method of Preparation

Step 1

In a 4 qt./l or larger pan, heat oil over medium heat. Add onion and garlic and cook, stirring often, about 5 minutes or until onion is soft. If garlic begins to burn before the onion is cooked, add during the last 1 or 2 minutes.

Step 2

Add lentils, broth, water, tomatoes, rosemary, salt and peppers. Bring to a boil, reduce heat to low and simmer 30 to 40 minutes or until lentils are soft.

Step 3

Stir in spinach and simmer about 5 minutes or until wilted. Serve.