Green lentils (dry): 100g (1/2 cup), Onion: 100g (1 medium, diced), Carrots: 100g (1 large, diced), Celery: 50g (1 stalk, diced), Tomatoes (canned, diced): 200g (1 cup), Spinach: 60g (2 cups), Garlic: 6g (2 cloves, minced), Vegetable broth: 500ml (2 cups), Greek yogurt (low-fat): 60g (1/4 cup), Lemon juice: 10ml (2 tsp), Cumin: 3g (1.5 tsp), Coriander: 2g (1 tsp), Turmeric: 2g (1 tsp), Olive oil: 10ml (2 tsp), Parsley: 10g (2 tbsp, fresh, chopped), Black pepper: to taste
1. Cook base: In a large pot, heat 10ml olive oil and sauté 100g diced onion, 100g diced carrots, and 50g diced celery for 5 minutes. Add 6g minced garlic and cook for 30 seconds. 2. Add spices: Stir in 3g cumin, 2g coriander, and 2g turmeric. Cook for 1 minute. 3. Add lentils and liquid: Add 100g lentils, 200g diced tomatoes, and 500ml vegetable broth. Bring to a boil, then simmer for 25-30 minutes until lentils are tender. 4. Add greens: Stir in 60g spinach and cook until wilted. 5. Make yogurt drizzle: Mix 60g Greek yogurt with 10ml lemon juice and black pepper. 6. Serve: Ladle soup into bowls, drizzle with yogurt mixture, and garnish with 10g chopped parsley.
