Lentil & Spinach Soup Recipe

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Lentil & Spinach Soup
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  1. Gently saute the onion and garlic in the oil until caramelized. This can take up to 20 minutes, so don't rush this step and don't burn the onion.
  2. Then add all the other ingredients, except the salt and pepper, stir to mix.
  3. Bring to boil, then gently simmer until the soup develops a glossy sheen. This part is hard to describe but you know when it has reached this stage because it develops a 'cooked' look and the watery consistency vanishes. I think the length of time this stage takes depends on the lentils and perhaps how old they are. I've found generally about 1 hour to 11/2 hours is about right, but if you cook it longer, it won't harm the finished product.
  4. Add salt and pepper to taste towards the end of the cooking period. I've heard that adding the salt at the beginning can make the lentils tough and difficult to cook.
  5. Serve with a dash of Greek Yoghurt and Pita bread or toast, if desired.
  6. Enjoy.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 225.4 Kcal (944 kJ)
Calories from fat 59.02 Kcal
% Daily Value*
Total Fat 6.56g 10%
Sodium 59.31mg 2%
Potassium 773.11mg 16%
Total Carbs 30.78g 10%
Sugars 4.3g 17%
Dietary Fiber 14.75g 59%
Protein 13.2g 26%
Vitamin C 10.5mg 17%
Vitamin A 0.6mg 19%
Iron 4.7mg 26%
Calcium 126.1mg 13%
Amount Per 100 g
Calories 68.24 Kcal (286 kJ)
Calories from fat 17.87 Kcal
% Daily Value*
Total Fat 1.99g 10%
Sodium 17.96mg 2%
Potassium 234.07mg 16%
Total Carbs 9.32g 10%
Sugars 1.3g 17%
Dietary Fiber 4.47g 59%
Protein 4g 26%
Vitamin C 3.2mg 17%
Vitamin A 0.2mg 19%
Iron 1.4mg 26%
Calcium 38.2mg 13%

* 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

  • 4.3
  • 5

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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