81HealthScore
Mains · Mediterranean
Lentil & Vegetable Soup
Grade A⏱ 40 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
- 1Warm the olive oil in a pot and soften the onion, carrots and celery for 5 minutes.
- 2Stir in the cumin, lentils, diced tomatoes and broth.
- 3Simmer 25–30 minutes, until the lentils are tender.
- 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.





