Lentil Soup

Gluten Free
Dairy Free
Health score
28%
Lentil Soup
60 min.
10
247kcal

Suggestions


Welcome to a delightful culinary experience with our hearty Lentil Soup, a perfect dish for any occasion! This gluten-free and dairy-free recipe is not only packed with flavor but also brimming with nutrients, making it an ideal choice for a wholesome lunch or dinner. With a preparation time of just 60 minutes, you can easily whip up a comforting bowl of goodness that serves up to 10 people.

Imagine the rich aroma of sautéed garlic, onions, and Italian sausage wafting through your kitchen as you prepare this delicious main course. The combination of fresh baby spinach, tender carrots, and earthy lentils creates a symphony of textures and flavors that will warm your soul. Each serving is a satisfying 247 calories, allowing you to indulge without guilt.

This Lentil Soup is not just a meal; it's a celebration of wholesome ingredients that come together to nourish your body and delight your taste buds. Whether you're looking for a cozy dinner on a chilly evening or a nutritious lunch to fuel your day, this soup is sure to impress. So gather your ingredients, roll up your sleeves, and let’s create a bowl of comfort that everyone will love!

Ingredients

  • ounce baby spinach fresh
  •  bay leaves 
  • teaspoon pepper black freshly ground
  •  carrots peeled halved lengthwise sliced
  • cup celery sliced
  • 16 ounce lentils dried
  •  garlic cloves minced
  • teaspoon kosher salt 
  • cups lower-sodium chicken broth fat-free
  • cup lower-sodium tomato sauce 
  • tablespoon olive oil 
  • 3.8 ounce pork sausage italian hot
  • 1.5 cups onion red chopped
  • sprigs thyme leaves (4-inch-long)
  • 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

Calories247kcal
Protein29.04%
Fat17.68%
Carbs53.28%

Properties

Glycemic Index
29.74
Glycemic Load
4.41
Inflammation Score
-10
Nutrition Score
26.256521958372%

Flavonoids

Catechin
0.16mg
Apigenin
0.3mg
Luteolin
0.48mg
Isorhamnetin
1.2mg
Kaempferol
1.29mg
Myricetin
0.08mg
Quercetin
5.62mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:247.24kcal
12.36%
Fat:4.93g
7.59%
Saturated Fat:1.24g
7.77%
Carbohydrates:33.47g
11.16%
Net Carbohydrates:18.03g
6.56%
Sugar:2.86g
3.18%
Cholesterol:7.65mg
2.55%
Sodium:1436.28mg
62.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.24g
36.48%
Vitamin K:90.31µg
86.01%
Vitamin A:3730.77IU
74.62%
Folate:272.42µg
68.11%
Fiber:15.44g
61.75%
Manganese:0.97mg
48.48%
Vitamin B1:0.47mg
31.44%
Phosphorus:285.03mg
28.5%
Potassium:944.84mg
27%
Iron:4.59mg
25.48%
Magnesium:95.81mg
23.95%
Vitamin B6:0.41mg
20.73%
Zinc:2.81mg
18.73%
Copper:0.33mg
16.47%
Vitamin B2:0.22mg
13.22%
Vitamin C:10.66mg
12.92%
Vitamin B5:1.23mg
12.31%
Vitamin B3:2.29mg
11.46%
Calcium:73.72mg
7.37%
Vitamin E:1.01mg
6.73%
Selenium:4.33µg
6.19%
Vitamin B12:0.09µg
1.51%
Source:My Recipes