Directions:
- Place lentils in a large saucepan and add water to cover by 4 inches; bring to a boil over high heat.
- Reduce heat to low and simmer until lentils are just tender, 20 to 30 minutes.
- Drain, reserving cooking liquid separately.
- In a nonreactive stockpot set over medium heat, heat oil until it ripples.
- Add onions and sauté until translucent, about 5 minutes.
- Add garlic and sauté 5 minutes.
- Add coriander, cumin, fennel seeds, mustard seeds and cayenne.
- Stir in tomatoes and their juice, reduce heat to low and simmer for 5 minutes.
- Stir in cooked lentils and 3 cups of the lentil cooking liquid; bring to a simmer over medium heat.
- Stir in spinach and cook until it is completely wilted.
- If soup is too thick, add more lentil cooking liquid or water.
- Add salt and pepper.
- Serve and top each bowl with some cilantro and chunks of feta cheese, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 411.61 Kcal (1723 kJ) | ||
| Calories from fat | 157.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.51g | 27% | |
|---|---|---|---|
| Cholesterol | 14.02mg | 5% | |
| Sodium | 574.09mg | 24% | |
| Potassium | 741.43mg | 16% | |
| Total Carbs | 44.65g | 15% | |
| Sugars | 2.21g | 9% | |
| Dietary Fiber | 21.25g | 85% | |
| Protein | 19.99g | 40% | |
| Vitamin C | 7.9mg | 13% | |
| Iron | 5.8mg | 32% | |
| Calcium | 149.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 309 Kcal (1294 kJ) | ||
| Calories from fat | 118.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.14g | 27% | |
|---|---|---|---|
| Cholesterol | 10.52mg | 5% | |
| Sodium | 430.97mg | 24% | |
| Potassium | 556.59mg | 16% | |
| Total Carbs | 33.52g | 15% | |
| Sugars | 1.66g | 9% | |
| Dietary Fiber | 15.96g | 85% | |
| Protein | 15.01g | 40% | |
| Vitamin C | 5.9mg | 13% | |
| Iron | 4.4mg | 32% | |
| Calcium | 112.5mg | 15% | |
* 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.
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