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Lentil & Vegetable Soup81Health
Score
Mains · Mediterranean

Lentil & Vegetable Soup

Grade A40 min🍽 4 servingsEasy

A cozy, fiber-rich soup of brown lentils, carrots, celery and tomato, finished with a handful of spinach.

Low-CarbHigh-ProteinMediterraneanAnti-InflammatoryHigh-Fiber
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Ingredients

  • 1 cup brown lentils, rinsed
  • 2 carrots, diced
  • 2 stalks celery, diced
  • 1 onion, diced
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 2 cups spinach
  • 2 tbsp olive oil
  • 1 tsp cumin
  • Salt and pepper to taste

Method

  1. 1Warm the olive oil in a pot and soften the onion, carrots and celery for 5 minutes.
  2. 2Stir in the cumin, lentils, diced tomatoes and broth.
  3. 3Simmer 25–30 minutes, until the lentils are tender.
  4. 4Stir in the spinach until wilted, season and serve.

Nutrition

Per 1 serving (~499 g)

292.8
Calories
14.7g
Protein
42.5g
Carbs
7.7g
Fat
10.9g
Fiber

Why Lentil & Vegetable Soup scores 81

Nutrient density31
Protein quality10
Fiber content8
Healthy fats5
Bioactive compounds14
Glycemic impact9
Top nutrients
Vitamin K16.3Folate12.2Copper10.7Manganese10.6Sodium10.3

Tips

  • ·It thickens as it sits — loosen with a little broth when reheating.

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