Lentil & spinach soup
A thick, cumin-warmed lentil soup with tomatoes and spinach, brightened with lemon. Freezes well.
- Total time
- 45 min
- Servings
- 4
- Calories
- 358
- Protein
- 19 g
- Protein
- 19 g 20%
- Carbs
- 56 g 60%
- Fat
- 8 g 20%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 2 tbspolive oil
- 1 largeonion, chopped
- 2 mediumcarrot, diced
- 80 gcelery, diced
- 3 clovesgarlic, minced
- 2 tspcumin
- 1 tspturmeric
- 250 glentils, brown or green, rinsed
- 400 gcanned tomatoes
- 1250 mlvegetable broth
- ½ tspsalt
- 100 gspinach
- 2 tbsplemon juice
Steps
- Heat the oil in a large pot over medium heat. Cook the onion, carrot and celery for 6 to 8 minutes until soft.
- Add the garlic, cumin and turmeric and stir for 1 minute.
- Add the lentils, tomatoes, broth and salt. Bring to a boil, then simmer partly covered for 25 to 30 minutes until the lentils are tender.
- Stir in the spinach until wilted, then the lemon juice. Taste for salt.
What a serving gives you
High in Protein (38% DV), Dietary fiber (40% DV), Iron (38% DV), Phosphorus (20% DV), Potassium (23% DV), Zinc (24% DV), Copper (72% DV), Manganese (66% DV), Vitamin A (48% DV), Vitamin C (36% DV), Vitamin K (119% DV), Thiamin (B1) (105% DV), Riboflavin (B2) (27% DV), Niacin (B3) (21% DV), Pantothenic acid (B5) (≥37% DV), Vitamin B6 (39% DV), Folate (94% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 358 kcal | 61 kcal | |
| Protein | 18.9 g | 3.22 g | 38% |
| Carbohydrate | 55.9 g | 9.54 g | 20% |
| Dietary fiber | 11.3 g | 1.93 g | 40% |
| Total sugars | 9.1 g | 1.55 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥31.6 g | ≥5.39 g | |
| Water | 497 g | 84.7 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 8.4 g | 1.43 g | 11% |
| Saturated fat | 1.23 g | 0.209 g | 6% |
| Trans fat | ≥0 g | ≥0 g | |
| Monounsaturated fat | 5.27 g | 0.898 g | |
| Polyunsaturated fat | 1.29 g | 0.221 g | |
| Omega-3 ALA | ≥0.001 g | ≥0 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 131 mg | 22.3 mg | 10% |
| Iron | 6.9 mg | 1.18 mg | 38% |
| Magnesium | 78.1 mg | 13.3 mg | 19% |
| Phosphorus | 252 mg | 42.9 mg | 20% |
| Potassium | 1065 mg | 182 mg | 23% |
| Sodium | 1334 mg | 227 mg | 58% |
| Zinc | 2.66 mg | 0.454 mg | 24% |
| Copper | 0.644 mg | 0.11 mg | 72% |
| Manganese | 1.52 mg | 0.258 mg | 66% |
| Selenium | 1.74 mcg | 0.297 mcg | 3% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 433 mcg | 73.9 mcg | 48% |
| Vitamin C | 32.5 mg | 5.55 mg | 36% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 2.72 mg | 0.463 mg | 18% |
| Vitamin K | 143 mcg | 24.3 mcg | 119% |
| Thiamin (B1) | 1.26 mg | 0.215 mg | 105% |
| Riboflavin (B2) | 0.346 mg | 0.059 mg | 27% |
| Niacin (B3) | 3.33 mg | 0.568 mg | 21% |
| Pantothenic acid (B5) | ≥1.85 mg | ≥0.316 mg | ≥37% |
| Vitamin B6 | 0.656 mg | 0.112 mg | 39% |
| Folate | 378 mcg | 64.4 mcg | 94% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 80.1 mg | 13.7 mg | 15% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.169 g | ≥0.029 g | |
| Threonine | ≥0.7 g | ≥0.119 g | |
| Isoleucine | ≥0.766 g | ≥0.131 g | |
| Leucine | ≥1.26 g | ≥0.215 g | |
| Lysine | ≥1.21 g | ≥0.206 g | |
| Methionine | ≥0.163 g | ≥0.028 g | |
| Cystine | ≥0.248 g | ≥0.042 g | |
| Phenylalanine | ≥0.859 g | ≥0.146 g | |
| Tyrosine | ≥0.481 g | ≥0.082 g | |
| Valine | ≥0.866 g | ≥0.148 g | |
| Arginine | ≥1.34 g | ≥0.229 g | |
| Histidine | ≥0.488 g | ≥0.083 g | |
| Alanine | ≥0.763 g | ≥0.13 g | |
| Aspartic acid | ≥2.06 g | ≥0.351 g | |
| Glutamic acid | ≥3.18 g | ≥0.542 g | |
| Glycine | ≥0.715 g | ≥0.122 g | |
| Proline | ≥0.717 g | ≥0.122 g | |
| Serine | ≥0.795 g | ≥0.135 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |