Description
This Low-Calorie Vegan Lentil & Spinach Soup is a hearty and comforting dish perfect for those seeking a nutritious and satisfying meal while watching their calorie intake. Packed with plant-based protein and fiber-rich lentils, this recipe is not only delicious but also helps keep you full for hours. Fresh spinach and aromatic spices make it a wholesome, flavorful option for lunch or dinner.
Ingredients
Scale
- 1 tablespoon olive oil (optional for sautéing)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 cup dried green or brown lentils, rinsed
- 6 cups vegetable broth
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon turmeric
- 2 cups fresh spinach, roughly chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- In a large pot, heat olive oil over medium heat (or use water for an oil-free version). Add the diced onion, garlic, carrots, and celery. Sauté for 5–7 minutes, until vegetables are softened.
- Add cumin, smoked paprika, and turmeric. Stir for 1 minute until fragrant.
- Pour in the vegetable broth and add the lentils. Bring to a boil, then reduce heat to low and simmer for 25–30 minutes, or until the lentils are tender.
- Stir in the chopped spinach and let it cook for another 2–3 minutes until wilted.
- Add lemon juice, then season with salt and pepper to taste.
- Serve hot and enjoy!
Notes
- For an extra protein boost, add a cup of cooked quinoa or chickpeas.
- This soup stores well in the fridge for up to 5 days and can be frozen for longer storage.
- Adjust the spices to your preference for a milder or spicier version.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: simply savory
- Method: Main Course, Soup
- Cuisine: Vegan, Mediterranean-Inspired
Nutrition
- Serving Size: 4 servings
- Calories: ~ 220 per serving
- Fat: ~4g
- Carbohydrates: ~34g
- Fiber: ~12g
- Protein: ~12g