Lentil and Spinach Soup Recipe

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Lentil and Spinach Soup
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Ingredients:

Directions:

  1. Sort and rinse the lentils in a large bowl discarding any debris or damaged legumes.
  2. Place the lentils in a large pot with the water. Bring the water to a boil, reduce to a simmer and cover. Cook for 25-30 minutes until lentils are tender but still retain their shape.
  3. Finely mince the garlic and create a paste by mashing it with the salt using a mortar or the back of a large knife.
  4. In a separate pan, brown the chopped onions in the oil. Add the spinach leaves and stalks, as well as the garlic paste. Simmer over low heat until the spinach is wilted.
  5. Bring the lentils back to a boil and add the onion spinach mixture and the celery. Turn the heat down again and simmer for 5 minutes.
  6. If you would like a thin soup, add the lemon juice alone. For a thicker soup, whisk the cornstarch into the lemon juice before adding. If adding cornstarch be certain to simmer a few additional minutes until soup thickens.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 452.22 Kcal (1893 kJ)
Calories from fat 128.67 Kcal
% Daily Value*
Total Fat 14.3g 22%
Sodium 898.17mg 37%
Potassium 4018.58mg 86%
Total Carbs 58.01g 19%
Sugars 2.59g 10%
Dietary Fiber 27.98g 112%
Protein 31.55g 63%
Vitamin C 186.4mg 311%
Iron 22.6mg 125%
Calcium 683.8mg 68%
Amount Per 100 g
Calories 44.55 Kcal (187 kJ)
Calories from fat 12.68 Kcal
% Daily Value*
Total Fat 1.41g 22%
Sodium 88.48mg 37%
Potassium 395.89mg 86%
Total Carbs 5.71g 19%
Sugars 0.26g 10%
Dietary Fiber 2.76g 112%
Protein 3.11g 63%
Vitamin C 18.4mg 311%
Iron 2.2mg 125%
Calcium 67.4mg 68%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.4
    Points
  • 11
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • sugar free,
  • good source of fiber

Bad Points

  • High in Sodium

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