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.
Servings: 8
Calories: 104kcal
Equipment
Ingredients
- 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
Instructions
- 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).
Video
Notes
- 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.
Nutrition
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