Spinach and Lentil Soup with Lemon

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Kcal: 350

P: 15

F: 10

C: 55

Fiber: 18

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Lentils (dry): 50g (1/4 cup), Spinach: 50g (1.5 cups, fresh), Onion: 50g (1/2 small, diced), Carrot: 50g (1 medium, diced), Celery: 30g (1 stalk, diced), Garlic: 6g (2 cloves, minced), Vegetable broth: 240ml (1 cup), Diced tomatoes (canned): 100g (1/2 cup), Olive oil: 10ml (2 tsp), Lemon juice: 10ml (2 tsp), Lemon zest: 2g (1/2 tsp), Cumin: 2g (1/2 tsp), Turmeric: 1g (1/4 tsp), Fresh parsley: 5g (1 tbsp, chopped), Whole grain bread: 30g (1 small slice), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)

Nutritional info:

Meal Type: lunch

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Rinse 50g dry lentils. 2. Heat 10ml olive oil in a pot over medium heat. 3. Add 50g diced onion, 50g diced carrot, and 30g diced celery. Cook until softened, about 5 minutes. 4. Add 6g minced garlic and cook for 30 seconds. 5. Add 2g cumin, 1g turmeric, 1g salt, and 1g black pepper. Stir for 30 seconds. 6. Add 100g diced tomatoes and cook for 2 minutes. 7. Add the rinsed lentils and 240ml vegetable broth. Bring to a simmer. 8. Cover and cook for 20-25 minutes until lentils are tender. 9. Add 50g spinach and cook until wilted, about 1-2 minutes. 10. Stir in 10ml lemon juice, 2g lemon zest, and 5g chopped parsley. 11. Serve with 30g whole grain bread.

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