Low Calorie Lentil Soup | Vegan and Gluten-Free
This low calorie lentil soup is chock full of vegetables, leafy greens, protein rich lentils, and tons of spices. It's a warm, comforting, heart healthy bowl of goodness.
Prep Time10 minutes mins
Cook Time30 minutes mins
Total Time40 minutes mins
Course: Main Course, Soup
Cuisine: American
Diet: Gluten Free, Vegan, Vegetarian
Servings: 8
Calories: 104kcal
- 4 cups vegetable broth or stock divided
- 1 small onion chopped
- 2 cloves garlic minced
- 3 carrots chopped
- 3 stalks celery chopped
- 1 tablespoon Italian Seasoning
- 1 teaspoon cumin
- salt and pepper to taste
- 1 15 oz can of diced tomatoes
- 1 cup red lentils rinsed
- 1 bag of fresh spinach 16 oz
In a large pot pour ¼ cup of the vegetable stock on the bottom of the pan. Add onions and garlic. Cook on medium heat until translucent.
Add carrots and celery. Cook for an additional 5 minutes.
Add Italian seasoning and cumin, and salt and pepper to taste. Stir to coat vegetables.
Add the remainder of the vegetable stock, can of diced tomatoes and lentils.
Bring to a boil then cover and reduce to medium low heat. Cook for 30 minutes stirring occasionally.
When you're ready to serve add the bag of spinach and stir to combine. It will look like a lot of spinach to add, so add one handful at a time until it is absorbed and combined with the soup. Spinach wilts down quickly. Serve topped with fresh lemon and fresh chopped parsley (optional).
- Will keep in the refrigerator for up to 5 days.
- Will keep in the freezer for 2-3 months.
- Serve with fresh lemon and parsley.
- If using a different type of lentil such as brown or green lentils the cook time will vary.
- For a thinner soup, add more water or vegetable stock.
- You can substitute kale for spinach.
Calories: 104kcal | Carbohydrates: 19g | Protein: 6g | Fat: 1g | Saturated Fat: 1g | Sodium: 500mg | Potassium: 356mg | Fiber: 8g | Sugar: 3g | Vitamin A: 4174IU | Vitamin C: 4mg | Calcium: 42mg | Iron: 2mg