Recipe · Lunch · Dinner · Vegetarian · Vegan · Budget
Lentil Soup with Spinach
By CalorTracker Team · Reviewed
Quick answer
One serving (1 of 4) has 224 kcal, 11.1 g protein, 30.8 g carbs and 7.5 g fat.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Makes
- 4 servings
A plain pot of soup that uses cooked lentils, so it is ready in about 45 minutes. It makes four servings and keeps in the fridge, which makes it a good one to cook once and eat across a few days.
Ingredients
Weights are for the whole recipe, in the state named for each ingredient (raw, cooked, dry or canned), because that is the weight the nutrition below is calculated from. Each ingredient links to its nutrition facts.
Also needed, not counted: about 1 litre of water; salt and black pepper; ground cumin, to taste.
Method
- Dice the onion, carrots and celery. Chop the tomatoes.
- Heat the olive oil in a large pot over medium heat. Cook the onion, carrots and celery for about 8 minutes, stirring, until soft.
- Add the tomatoes, the cooked lentils and the water. Bring to a boil, then lower the heat and simmer for 15 minutes.
- Stir in the spinach and cook for 2 minutes, until it wilts.
- Season with salt, pepper and cumin to taste, and serve hot.
Notes
- Weigh the lentils cooked. Canned lentils, drained, work; so do lentils you boiled yourself.
- Store leftovers in a sealed container in the fridge and eat within 3 days. Reheat until steaming hot.
Nutrition per serving
- Calories
- 224kcal
- Protein
- 11.1g
- Carbs
- 30.8g
- Fat
- 7.5g
| Nutrient | Per serving |
|---|---|
| Calories | 224 kcal |
| Protein | 11.1 g |
| Carbs | 30.8 g |
| of which sugars | 6.9 g |
| Fat | 7.5 g |
| of which saturated | 1.1 g |
| Fiber | 11.1 g |
Calculated from the USDA FoodData Central values of the ingredients above, in the weights listed, divided by 4. The whole recipe is 897 kcal. Salt, pepper, herbs, spices and water are not counted.
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Nutrition is calculated from USDA values for the listed ingredients and changes with brands, ripeness and how you cook. Check ingredient labels if you have an allergy.
Source: USDA FoodData Central, retrieved . How we calculate.