Non Fat Middle Eastern Greens and Lentil Soup
Warm, hearty, and packed with vibrant flavors, this Non-Fat Middle Eastern Greens and Lentil Soup is a nourishing bowl of comfort that’s both healthy and satisfying. Made with protein-rich lentils, a medley of fresh spinach and kale, and a fragrant blend of Middle Eastern spices like cumin, coriander, and turmeric, this soup is a flavor-forward option for those seeking a low-fat, nutrient-dense dish. The zest of fresh lemon juice and parsley brightens each spoonful, while aromatic vegetables create a rich, savory base without any added oil. Ready in just an hour and perfect for meal prep, this plant-based soup is ideal for a light lunch or dinner and pairs wonderfully with crusty bread or a simple side salad. Bursting with antioxidants, fiber, and bold spices, it’s a must-try for healthy eating enthusiasts and Mediterranean cuisine lovers alike.
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Recipe Information
Ingredients
- 1 cup lentils
- 1 medium yellow onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 medium carrot, diced
- 1 stalk celery stalk, diced
- 4 cups fresh spinach, chopped
- 2 cups fresh kale, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.25 teaspoon ground cinnamon
- 1 teaspoon dried oregano
- 6 cups vegetable broth
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups water
Instructions
Rinse the lentils under cold water until the water runs clear, then set them aside.
In a large pot, combine the chopped onion, garlic, carrot, and celery with 2 tablespoons of water. Heat over medium heat for 5 minutes, stirring frequently, until the vegetables are softened. Add a splash of water as needed to prevent sticking.
Stir in the ground cumin, coriander, turmeric, cinnamon, and oregano. Cook the spices for 1 minute to release their aroma.
Add the rinsed lentils, vegetable broth, and 2 cups of water to the pot. Bring the mixture to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover the pot, and simmer for 25 minutes, or until the lentils are tender.
Stir in the chopped spinach and kale. Simmer for an additional 10 minutes to allow the greens to wilt and flavors to meld.
Add the lemon juice, chopped parsley, salt, and black pepper. Stir well to incorporate all the flavors.
Taste and adjust seasoning if needed. Remove the pot from heat.
Serve the soup warm in bowls, garnished with extra parsley if desired.
Nutrition Facts
Calories |
1143 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 38% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6628 mg | 288% | |
| Total Carbohydrate | 180.0 g | 65% | |
| Dietary Fiber | 50.4 g | 180% | |
| Total Sugars | 38.5 g | ||
| Protein | 61.7 g | 123% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1211 mg | 93% | |
| Iron | 29.9 mg | 166% | |
| Potassium | 6904 mg | 147% | |
*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.
