Lentil and Spinach Soup (Sopa de Lentejas con Espinacas)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Lentil and Spinach Soup (Sopa de Lentejas con Espinacas)
45 min.
6
122kcal

Suggestions

Ingredients

  •  carrots diced peeled
  • 0.5 teaspoon chili powder 
  •  garlic cloves minced
  • 0.3 cup bell pepper green finely chopped
  • 0.5 teaspoon ground cumin 
  •  and/2 cups lentils dried picked over rinsed
  • tablespoon olive oil 
  • 0.5 cup onion finely chopped
  • medium potatoes diced
  • 0.3 cup bell pepper red finely chopped
  • servings salt and pepper 
  • cups pkt spinach chopped
  • Tablespoons tomato paste 
  •  tomatoes finely chopped
  • cups vegetable broth 

Equipment

  • pot

Directions

  1. In a medium pot over medium heat, sauté the carrot and onion and cook until the onion is translucent, about 2 minutes.
  2. Add the garlic, tomatoes, red pepper, green pepper and sauté until the vegetables are soft, about 3 minutes.
  3. Add the cumin, chili powder, salt and pepper.
  4. Add the lentils, the broth and tomato paste, increase the heat to high and bring to a boil.Reduce the heat to low, cover and simmer until the lentils are tender about 25 minutes.
  5. Add the potatoes and cook for about 10 minutes more.
  6. Add the spinach and simmer for about 2 minutes more. Season the soup with salt and pepper.
  7. Serve warm with plain white rice.

Nutrition Facts

Calories122kcal
Protein9.52%
Fat19.02%
Carbs71.46%

Properties

Glycemic Index
69.86
Glycemic Load
12.4
Inflammation Score
-10
Nutrition Score
17.122608697933%

Flavonoids

Naringenin
0.28mg
Luteolin
0.47mg
Isorhamnetin
0.67mg
Kaempferol
1.7mg
Myricetin
0.13mg
Quercetin
4.25mg

Nutrients percent of daily need

Calories:121.95kcal
6.1%
Fat:2.72g
4.19%
Saturated Fat:0.39g
2.46%
Carbohydrates:23g
7.67%
Net Carbohydrates:19.22g
6.99%
Sugar:6.31g
7.01%
Cholesterol:0mg
0%
Sodium:1212.32mg
52.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.06g
6.13%
Vitamin A:5997.58IU
119.95%
Vitamin K:82.76µg
78.82%
Vitamin C:40.44mg
49.02%
Manganese:0.39mg
19.73%
Vitamin B6:0.38mg
18.83%
Potassium:654.25mg
18.69%
Fiber:3.78g
15.13%
Folate:58.01µg
14.5%
Magnesium:41.39mg
10.35%
Vitamin E:1.43mg
9.51%
Iron:1.55mg
8.61%
Copper:0.17mg
8.32%
Vitamin B3:1.61mg
8.04%
Phosphorus:79.54mg
7.95%
Vitamin B1:0.12mg
7.88%
Vitamin B2:0.09mg
5.47%
Calcium:44.37mg
4.44%
Vitamin B5:0.37mg
3.73%
Zinc:0.52mg
3.46%
Selenium:0.94µg
1.34%