Lentil and Spinach Soup with Roasted Red Pepper and Pomegranate Molasses Recipe

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Lentil and Spinach Soup with Roasted Red Pepper and Pomegranate Molasses
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  1. Place first 5 ingredients in a Dutch oven over medium-high heat; bring to a boil. Reduce heat, and simmer 20 minutes. Discard bay leaf and cinnamon stick. Set lentils aside.
  2. Preheat oven to 450°.
  3. Place the eggplant, onion, and thyme in a 13 x 9-inch baking dish. Drizzle with oil; toss to coat. Bake at 450° for 30 minutes, stirring after 15 minutes. Stir in 1 cup broth; bake 10 minutes. Discard thyme; add eggplant mixture to lentils.
  4. Stir in remaining 3 cups broth and parsley; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 10 minutes. Remove from heat. Add spinach; stir gently until spinach wilts. Stir in salt and pepper. Ladle about 1 cup soup into each of 8 bowls; drizzle each serving with 1 teaspoon pomegranate molasses, and top with about 1 tablespoon roasted red bell pepper.
  5. Wine Note: One wine works well with the earthy, bitter, and sweet flavors in this soup: pinot noir. Good pinot noir demonstrates an earthiness of its own, plus an attractive bitterness and a sweet spot of cherry-pomegranate fruitiness. Try Pedroncelli F. Johnson Vineyard 2003 from Sonoma County, California ($15). -Karen MacNeil
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 176.61 Kcal (739 kJ)
Calories from fat 3.7 Kcal
% Daily Value*
Total Fat 0.41g 1%
Sodium 622.38mg 26%
Potassium 602.8mg 13%
Total Carbs 30.5g 10%
Sugars 5.03g 20%
Dietary Fiber 13.18g 53%
Protein 12.66g 25%
Vitamin C 24.6mg 41%
Iron 7mg 39%
Calcium 65.4mg 7%
Amount Per 100 g
Calories 41.48 Kcal (174 kJ)
Calories from fat 0.87 Kcal
% Daily Value*
Total Fat 0.1g 1%
Sodium 146.17mg 26%
Potassium 141.57mg 13%
Total Carbs 7.16g 10%
Sugars 1.18g 20%
Dietary Fiber 3.09g 53%
Protein 2.97g 25%
Vitamin C 5.8mg 41%
Iron 1.7mg 39%
Calcium 15.4mg 7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.8
  • 4

Good Points

  • fat free,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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