Low Fat Spicy Lentil Soup Vegetarian Too
Warm up with this comforting Low Fat Spicy Lentil Soup, a hearty, vegetarian-friendly recipe bursting with bold flavors and wholesome ingredients. Packed with protein-rich red lentils, nutrient-dense vegetables, and fragrant spices like cumin, smoked paprika, and coriander, this soup is both delicious and satisfying. The addition of fresh spinach and a bright splash of lemon juice elevates the dish with a nutritious and zesty twist. Ready in just 50 minutes with minimal prep, this low-fat soup is perfect for meal prep or a healthy weeknight dinner. Serve it with crusty bread for a cozy and satisfying meal that’s naturally vegan, gluten-free, and brimming with bold, savory goodness.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, finely chopped
- 2 medium Carrots, diced
- 2 stalks Celery stalks, diced
- 3 cloves Garlic cloves, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Red pepper flakes
- 6 cups Vegetable broth
- 1 15-ounce can Diced tomatoes (canned, unsalted)
- 1 cup Dry red lentils, rinsed and drained
- 1 Bay leaf
- 2 cups Fresh spinach, roughly chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper, freshly ground
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, or until the vegetables are softened and the onion turns translucent.
Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and red pepper flakes. Cook for 1-2 minutes until the spices are fragrant.
Pour in the vegetable broth and add the diced tomatoes. Bring the mixture to a simmer.
Add the rinsed red lentils and the bay leaf. Stir well, then cover and reduce the heat to low. Simmer for 20-25 minutes, or until the lentils are soft and tender.
Remove the bay leaf and stir in the chopped spinach, salt, and black pepper. Cook for an additional 2-3 minutes, or until the spinach is wilted.
Turn off the heat and stir in the fresh lemon juice. Adjust seasoning with additional salt and pepper, if needed.
Ladle the soup into bowls and garnish with chopped parsley, if desired. Serve warm with crusty bread or a side salad.
Nutrition Facts
Calories |
1656 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6040 mg | 263% | |
| Total Carbohydrate | 273.5 g | 99% | |
| Dietary Fiber | 56.4 g | 201% | |
| Total Sugars | 52.3 g | ||
| Protein | 89.0 g | 178% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 673 mg | 52% | |
| Iron | 31.4 mg | 174% | |
| Potassium | 7184 mg | 153% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
