Spinach Lentil Soup

Vegetarian Spinach Lentil Soup with spinach, tomatoes and green lentils from my Italian neighbour. | ifoodreal.com

Vegetarian spinach lentil soup with spinach, tomatoes and green lentils shared by my Italian neighbour. It is quick, healthy and filling.

I used organic green lentils that are a great source of vegetarian protein. With about 30% of their calories from protein, lentils have the third-highest level of protein of any legume or nut, after soybeans and hemp. Lentils are also full of fiber, folate, vitamin B1 and a good source of iron. They do not require soaking like beans, which makes them convenient for quick night vegetarian meals like this easy green lentil curry or a bit more labour intensive but still delicious chicken and lentil casserole.

Also I welcome you to try my red lentil vegetable soup, slow cooker chicken lentil soup and slow cooker vegetarian lentil soup.

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Vegetarian Spinach Lentil Soup with spinach, tomatoes and green lentils from my Italian neighbour. | ifoodreal.com

Recipe

Spinach Lentil Soup

Spinach Lentil Soup

Ingredients

  • 2-3 garlic cloves, crushed
  • 1 large onion, finely diced
  • 3 large carrots, diced
  • 2 celery stalks, diced
  • 2 cups green lentils, rinsed
  • 14 oz can diced tomatoes (with liquid)
  • 6 cups vegetable broth, low sodium
  • 2 cups water
  • 3 bay leaves
  • 1/2 tsp salt
  • Ground black pepper, to taste
  • 2 handfuls of spinach, roughly chopped
  • Cooking spray (I use Misto)

Directions

  1. Preheat large pot on medium heat. Spray with cooking spray and add garlic and onions. Saute until translucent. Add carrots and celery and saute for 5 more minutes. Add lentils and saute for another 3-5 minutes.
  2. Add diced tomatoes, vegetable broth, water, bay leaves, salt and pepper. Bring to a boil, cover and cook on low for 30 minutes. Add spinach, remove from heat and let stand covered a few minutes. Serve warm garnished with Parmesan cheese if desired.
  3. Store: Refrigerate in an airtight container for up to 5 days.
    Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.
http://ifoodreal.com/spinach-lentil-soup/

Nutritional Info

Servings Per Recipe: 6

Amount Per 1 Serving = 2 cups:
Calories: 138.2
Total Fat: 0.4 g
Cholesterol: 0.0 mg
Sodium: 375.0 mg
Total Carbs: 23.9 g
Dietary Fiber: 8.4 g
Protein: 9.8 g
Weight Watchers Points+: 3
Weight Watchers Points: 2

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39 comments on “Spinach Lentil Soup

  1. thank you for this wonderful recipe. My daughter told me about it, and my husband and I just finished eating it. Thank you for including the points because I am a Weight Watchers member. This soup is definately a keeper. Thank you,

  2. This soup was wonderful! I’m always looking for low calorie veggie soup options- so many soup recipes are just packed with heavy cream, bacon, cheese, etc. Not that those soups are bad of course 🙂 But I really appreciate this healthy recipe. I also really appreciate you including the nutrition information- one of the few food blogs I’ve seen that takes the time to do so. Thanks a bunch!
    Also don’t worry about the people freaking out about the chicken stock. Nothing wrong with providing options!

    1. I get you about the heavy stuff. America loves to add dairy everywhere! Haha, appreciation for nutrition info is nice because it takes me a good time to measure and calculate it. Some people just never will be happy. Especially online it’s easy to be mean and rude. Oh well. Thank you!

  3. I made this soup and it was awesome. I used a little butter instead of spray, changed out the chicken stock for veggie then peeled off some parmesan strips to top it off. We all loved it and I kinda think about the soup daily. I’m vegetarian and I wasn’t at all disappointed nor was my meat-loving husband.

  4. Thank you for the recipe. I have people asking me for the it. I had another recipe that tasted similar, but had a lot more ingredients and steps, and was rather time-consuming. I much prefer this recipe. It is simple and delicious.

  5. Looks yummy I will be using organic chicken stock and collard greens for mine. Can’t wait to taste. Thanks for the recipe.

  6. Hello!
    This recipe is definitely a keeper! But I have a question on your nutrition information; where did you calculate it? Its such a useful tool to have on hand. I used one (calorie Count about) on this and it came out at 307 calories a serving….I’m just curious which is the more accurate. It will help me out with calorie counting right now.
    Thanks so much!

  7. I agree, it is disappointing that you listed the chicken stock. It does make me less confident to want to try it as I was looking for something vegetarian that you feel confident enough in its flavor to not suggest that people use a meat base. Odd and a downer.

    1. I feel so confident this recipe is delicious that I even posted it for million people to make. Vegetable or chicken stock, both add flavour the same way. Not everyone is vegetarian and I try to give as many options as I can. I even make this soup with water and find it quite flavourful. So did many readers reported it was delicious. Please feel free to come up with your own soup recipe and skip mine. You know what is disappointing? Leaving rude comments for no reason is quite odd and a downer, in my opinion.

      1. I completely agree, if you have nothing to say, don’t say it. If you’re a vegetarian, just use the vegetable stock! why do you feel the need to criticize someone for sharing their recipe when you can just easily substitute?

      2. I just discovered you on FB and saw this recipe. I love that you put chicken stock and veggie stock. I like to know both will taste yummy and work well. Especially since I have never cooked lentils so this will by my first lentil recipe. I’ve had them sittng in my pantry for months! Photo is beautiful too!

        1. Hi Julie. Oh yes, any stock is interchangeable in all recipes, doesn’t matter, they all add flavour. Thank you for your kind words.:) Lentils are as easy to make as pasta.

  8. No, Kris. You’ll be cooking them with the other ingredients for 30 minutes. That should be plenty of time for them to be cooked. They’re pretty small beans.

  9. This looks lovely, but please just have vegetable stock in the recipe – it is not meatless if there is chicken stock in it! Hardly changes the flavor, so why bother listing it? And that way, vegetarians don’t have to worry they’re being fed chicken in their “meatless” soup. Thanks!

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