Lentil Soup

Dairy Free
Very Healthy
Health score
61%
Lentil Soup
60 min.
10
498kcal

Suggestions


Whip up a delicious and hearty Lentil Soup that’s not only simple to prepare but also packed with flavor and nutrients! This versatile dish is perfect for cold days or when you're in need of a comforting meal. With a health score of 61, this soup is a fantastic choice for those looking to eat healthy without compromising on taste.

Imagine the aroma of sizzling Italian sausage mingling with the freshness of sautéed onions and the earthiness of lentils. As you let the soup simmer, your kitchen will be filled with mouthwatering scents that entice family and friends alike. Plus, this recipe is dairy-free and boasts an impressive 498 calories per serving, making it a guilt-free indulgence!

This Lentil Soup is not just for those chilly evenings; it’s a wholesome meal that can be enjoyed any time of the year. It serves up to 10 people, making it ideal for family gatherings or meal prep for the week ahead. The vibrant green spinach adds a pop of color and boosts the nutritional value, while the combination of vegetables keeps it refreshing and satisfying.

Ready in just 60 minutes, this dish is as quick to make as it is nourishing. So, gather your ingredients, fire up the stove, and get ready to serve a bowlful of warmth and happiness that everyone will rave about!

Ingredients

  • ounce baby spinach fresh
  • ounce baby spinach fresh
  •  bay leaves 
  •  bay leaves 
  • teaspoon pepper black freshly ground
  • teaspoon pepper black freshly ground
  •  carrots peeled halved lengthwise sliced
  •  carrots peeled halved lengthwise sliced
  • cup celery sliced
  • cup celery sliced
  • 16 ounce legumes dried
  • 16 ounce legumes dried
  •  garlic minced
  •  garlic minced
  • teaspoon kosher salt 
  • teaspoon kosher salt 
  • cups beef broth fat-free
  • cups beef broth fat-free
  • cup soy sauce 
  • cup soy sauce 
  • tablespoon olive oil 
  • tablespoon olive oil 
  • 3.8 ounce pork sausage italian hot
  • 3.8 ounce pork sausage italian hot
  • 1.5 cups onion red chopped
  • 1.5 cups onion red chopped
  • 10 servings rye flakes 
  • sprigs thyme leaves (4-inch-long)
  • sprigs thyme leaves (4-inch-long)
  • cups water 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle

Directions

  1. Remove casing from sausage.
  2. Heat a 4-quart saucepan over medium-high heat.
  3. Add oil to pan; swirl to coat.
  4. Add sausage to pan, and cook until browned; stir to crumble.
  5. Add onion, celery, and carrot; saut 4 minutes or until tender.
  6. Add garlic; saut 30 seconds.
  7. Stir in 7 cups water and next 6 ingredients (through bay leaves). Bring to a boil; stir in lentils. Return to a boil; reduce heat, and simmer, uncovered, 40 minutes or until lentils are tender.
  8. Stir in spinach; cover and cook 2 minutes or just until spinach wilts.
  9. Remove and discard thyme sprigs and bay leaves. Ladle soup into bowls, and, if desired, sprinkle evenly with cheese.

Nutrition Facts

Calories498kcal
Protein28.95%
Fat17.6%
Carbs53.45%

Properties

Glycemic Index
59.49
Glycemic Load
8.82
Inflammation Score
0
Nutrition Score
44.967826164287%

Flavonoids

Catechin
0.32mg
Apigenin
0.61mg
Luteolin
0.96mg
Isorhamnetin
2.4mg
Kaempferol
2.59mg
Myricetin
0.16mg
Quercetin
11.25mg
Gallocatechin
0.13mg

Nutrients percent of daily need

Calories:497.72kcal
24.89%
Fat:9.9g
15.22%
Saturated Fat:2.49g
15.56%
Carbohydrates:67.62g
22.54%
Net Carbohydrates:36.52g
13.28%
Sugar:5.73g
6.36%
Cholesterol:15.31mg
5.1%
Sodium:2872.56mg
124.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.62g
73.24%
Vitamin K:180.69µg
172.08%
Vitamin A:7461.64IU
149.23%
Folate:545µg
136.25%
Fiber:31.1g
124.4%
Manganese:2.01mg
100.32%
Vitamin B1:0.95mg
63.07%
Phosphorus:576.38mg
57.64%
Potassium:1896.97mg
54.2%
Iron:9.24mg
51.31%
Magnesium:194.1mg
48.53%
Vitamin B6:0.83mg
41.67%
Zinc:5.68mg
37.84%
Copper:0.67mg
33.29%
Vitamin B2:0.45mg
26.62%
Vitamin C:21.31mg
25.83%
Vitamin B5:2.48mg
24.77%
Vitamin B3:4.64mg
23.19%
Calcium:148.01mg
14.8%
Vitamin E:2.03mg
13.55%
Selenium:9.17µg
13.1%
Vitamin B12:0.18µg
3.01%
Vitamin D:0.28µg
1.84%
Source:My Recipes