Gluten-freeDairy-freeMediterraneanAnti-inflammatoryLunchIron

Lentil and Spinach Soup with Lemon

Name: Lentil and Spinach Soup with Lemon
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Cuisine: Mediterranean
Ingredients: 1 tbsp olive oil (15 ml); 0.5 medium yellow onion, diced (60 g); 1 clove garlic, minced (3 g); 1 small carrot, diced (50 g); 0.5 tsp ground cumin (1 g); 0.75 cup cooked brown or green lentils, drained (150 g); 1 medium ripe tomato, chopped (120 g); 1.5 cups low-sodium vegetable broth (360 ml); 2 cups fresh spinach leaves, packed (80 g); 0.5 whole lemon, juiced (about 1.5 tbsp / 22 ml); 0.25 tsp salt (1.5 g); 1 pinch black pepper

A bright, comforting lentil and spinach soup finished with fresh lemon. Lentils and spinach make it naturally iron-rich, while the lemon and tomato add vitamin C that helps your body absorb that plant-based iron.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 1

Ingredients

1tbspolive oil (15 ml)
0.5mediumyellow onion, diced (60 g)
1clovegarlic, minced (3 g)
1smallcarrot, diced (50 g)
0.5tspground cumin (1 g)
0.75cupcooked brown or green lentils, drained (150 g)
1mediumripe tomato, chopped (120 g)
1.5cupslow-sodium vegetable broth (360 ml)
2cupsfresh spinach leaves, packed (80 g)
0.5wholelemon, juiced (about 1.5 tbsp / 22 ml)
0.25tspsalt (1.5 g)
1pinchblack pepper

Instructions

01
Heat the olive oil in a small pot over medium heat. Add the onion and carrot and cook for 4 to 5 minutes until softened.
02
Stir in the garlic and cumin and cook for about 30 seconds until fragrant.
03
Add the chopped tomato and cook for 2 to 3 minutes until it starts to break down.
04
Add the cooked lentils and vegetable broth. Bring to a gentle simmer and cook for 8 to 10 minutes to let the flavors come together.
05
Stir in the spinach and let it wilt for 1 to 2 minutes. Season with salt and pepper.
06
Remove from the heat and stir in the fresh lemon juice. Taste, adjust seasoning, and serve hot.

Nutrition (per serving)

Calories: 380kcal
Protein: 18g
Carbs: 47g
Fat: 15g
Fiber: 15g
Selenium: 5mcg
Zinc: 2.5mg
Iron: 8mg
B12: 0mcg
Iodine: 8mcg
Sodium: 720mg

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