Directions:
- Rinse dry lentils well. Measure 900-1000 ml water into a saucepan, add lentils and simmer, covered, for about 30 minutes, or until the lentils are mushy. (They will not absorb all the water: do not drain!).
- Heat butter or oil in a skillet and cook onions and garlic until softened and lightly browned. Add all spices and stir. Add canned, diced tomatoes and let the mixture simmer, covered, for 15 minutes.
- Add spinach and cook until spinach is softened. Remove from heat; remove the cinnamon stick and bay leaf.
- Combine cooked lentils (with liquid) and the onion-spinach mixture. Add salt to taste, chopped fresh parsley, and stir well to combine.
- Serve hot, with lemon wedges, so each eater can squeeze some juice on the soup if they like!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 216.88 Kcal (908 kJ) | ||
| Calories from fat | 46.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.21g | 8% | |
|---|---|---|---|
| Cholesterol | 11.45mg | 4% | |
| Sodium | 900.93mg | 38% | |
| Potassium | 595.01mg | 13% | |
| Total Carbs | 31.27g | 10% | |
| Sugars | 3.39g | 14% | |
| Dietary Fiber | 14.88g | 60% | |
| Protein | 12.6g | 25% | |
| Vitamin C | 7.7mg | 13% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 4.1mg | 23% | |
| Calcium | 82.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 159.08 Kcal (666 kJ) | ||
| Calories from fat | 34.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.82g | 8% | |
|---|---|---|---|
| Cholesterol | 8.4mg | 4% | |
| Sodium | 660.83mg | 38% | |
| Potassium | 436.44mg | 13% | |
| Total Carbs | 22.94g | 10% | |
| Sugars | 2.49g | 14% | |
| Dietary Fiber | 10.92g | 60% | |
| Protein | 9.24g | 25% | |
| Vitamin C | 5.6mg | 13% | |
| Vitamin A | 0.3mg | 12% | |
| Iron | 3mg | 23% | |
| Calcium | 60.4mg | 8% | |
* 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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