Mains· Mediterranean

Lentil & Vegetable Soup

Name: Lentil & Vegetable Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 cup brown lentils, rinsed; 2 carrots, diced; 2 stalks celery, diced; 1 onion, diced; 1 can diced tomatoes; 4 cups vegetable broth; 2 cups spinach; 2 tbsp olive oil; 1 tsp cumin; Salt and pepper to taste

A cozy, fiber-rich soup of brown lentils, carrots, celery and tomato, finished with a handful of spinach.

Low-CarbHigh-ProteinMediterraneanAnti-InflammatoryHigh-Fiber

🧺 You have 0/10 tracked ingredients — missing Lentils, Carrots, Celery, Onions +6.

4Serves

10mPrep

30mCook

40mTotal

EasyLevel

Ingredients

Make

servings

·1 cup brown lentils, rinsed~192 g↗ Lentils
·2 carrots, diced~122 g↗ Carrots
·2 stalks celery, diced~80 g↗ Celery
·1 onion, diced~150 g↗ Onions
·1 can diced tomatoes~400 g↗ Tomato
·4 cups vegetable broth~960 gBroth
·2 cups spinach~60 g↗ Spinach
·2 tbsp olive oil~27 g↗ Olive Oil
·1 tsp cumin~2 g↗ Cumin (Ground)
·Salt and pepper to taste~2 gSalt

Steps

1Warm the olive oil in a pot and soften the onion, carrots and celery for 5 minutes.
2Stir in the cumin, lentils, diced tomatoes and broth.
3Simmer 25–30 minutes, until the lentils are tender.
4Stir in the spinach until wilted, season and serve.

Tips

💡It thickens as it sits — loosen with a little broth when reheating.

Nutrition · 1 serving (~499 g)

🔥 Calories293

🥩 Protein15g29% DV

🍞 Carbs43g15% DV

🥑 Fat7.7g10% DV

🌿 Fiber11g39% DV

Sugar 7.7 gSodium 1182 mg

Vitamins

Vitamin K98mcg81%

Folate244mcg61%

Vitamin A356mcg40%

Thiamin0.37mg31%

Vitamin B60.43mg25%

Vitamin C20mg22%

Niacin3.0mg19%

Riboflavin0.21mg16%

Vitamin E2.0mg13%

Minerals

Copper0.48mg53%

Manganese1.2mg53%

Iron5.1mg28%

Potassium1105mg24%

Phosphorus231mg18%

Magnesium71mg17%

Zinc1.8mg16%

Calcium110mg8%

Selenium3.7mcg7%

Estimated per serving — for guidance, not a measured label.

What drives the score

81/100

Grade A

Nutrient density31/35

Protein quality10/15

Fiber8/10

Healthy fats5/10

Bioactives14/15

Glycemic impact9/10

− 2 anti-nutrient penalty

Bioactives

luteinoleocanthalflavanolsanthocyanins

⚠ High sodium

What's in it — ingredient scores

This recipe scores 81 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.