Spinach and Lentil Soup with Cheese and Basil

Gluten Free
Health score
51%
Spinach and Lentil Soup with Cheese and Basil
90 min.
4
313kcal

Suggestions


Welcome to a delightful culinary experience with our Spinach and Lentil Soup with Cheese and Basil! This hearty and nutritious soup is not only gluten-free but also packed with flavors that will tantalize your taste buds. Perfect for lunch, dinner, or any time you crave a comforting meal, this dish is a wonderful way to incorporate healthy ingredients into your diet.

Imagine the vibrant green of fresh baby spinach mingling with the earthy tones of brown lentils, all brought together by the aromatic essence of basil and thyme. Each spoonful is a warm embrace, enriched with the savory notes of pancetta and the creamy texture of Parmesan cheese. With a health score of 51, this soup is a guilt-free indulgence that nourishes your body while satisfying your cravings.

Ready in just 90 minutes, this recipe serves four, making it an ideal choice for family gatherings or meal prep for the week ahead. The combination of vegetables, legumes, and herbs not only provides a delightful taste but also ensures a balanced caloric breakdown, with a healthy dose of protein, fats, and carbohydrates. So, gather your ingredients and get ready to whip up a bowl of this delicious Spinach and Lentil Soup that will surely become a favorite in your household!

Ingredients

  • ounce baby spinach fresh
  •  bay leaf 
  • 0.1 teaspoon pepper black freshly ground
  • 0.8 cup carrots chopped
  • 0.8 cup celery chopped
  • cup brown lentils dried
  • 0.5 cup basil fresh chopped
  • teaspoon thyme leaves fresh chopped
  • tablespoon juice of lemon fresh
  • cups lower-sodium chicken broth fat-free
  • tablespoon olive oil extra-virgin
  • 1.3 cups onion chopped
  • ounce pancetta chopped
  • ounce parmesan cheese fresh grated
  • cups water 

Equipment

  • frying pan
  • blender
  • dutch oven

Directions

  1. Heat a Dutch oven over medium heat.
  2. Add oil to pan; swirl to coat.
  3. Add pancetta; cook 1 minute or until pancetta begins to brown, stirring occasionally.
  4. Add onion and next 4 ingredients (through bay leaf); cook 8 minutes or until vegetables are tender, stirring occasionally.
  5. Add lentils, broth, and 2 cups water; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until lentils are tender and mixture is slightly thickened.
  6. Remove from heat. Discard bay leaf.
  7. Place 2 cups lentil mixture in a blender.
  8. Remove the center piece of blender lid (to allow steam to escape), and secure blender lid on blender.
  9. Place a clean towel over opening in blender lid (to avoid splatters), and blend until smooth. Return pureed lentil mixture to pan.
  10. Add baby spinach, chopped basil, Parmesan cheese, lemon juice, and black pepper; stir until spinach wilts.
  11. Serve immediately.

Nutrition Facts

Calories313kcal
Protein26.33%
Fat25.28%
Carbs48.39%

Properties

Glycemic Index
84.11
Glycemic Load
5.68
Inflammation Score
-10
Nutrition Score
32.646956461927%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.56mg
Luteolin
0.78mg
Isorhamnetin
2.51mg
Kaempferol
3.14mg
Myricetin
0.17mg
Quercetin
11.98mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:313.49kcal
15.67%
Fat:9g
13.84%
Saturated Fat:2.73g
17.08%
Carbohydrates:38.75g
12.92%
Net Carbohydrates:21.2g
7.71%
Sugar:4.82g
5.36%
Cholesterol:9.5mg
3.17%
Sodium:566.84mg
24.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.08g
42.16%
Vitamin K:231.49µg
220.47%
Vitamin A:8343.78IU
166.88%
Folate:336.86µg
84.22%
Fiber:17.55g
70.21%
Manganese:1.19mg
59.69%
Potassium:1292.03mg
36.92%
Vitamin B1:0.52mg
34.64%
Phosphorus:326.79mg
32.68%
Iron:5.3mg
29.42%
Magnesium:110.35mg
27.59%
Vitamin C:22.57mg
27.35%
Vitamin B6:0.48mg
24.16%
Zinc:3.01mg
20.1%
Calcium:191.87mg
19.19%
Copper:0.38mg
19.07%
Vitamin B2:0.25mg
14.97%
Vitamin B5:1.31mg
13.14%
Vitamin E:1.9mg
12.66%
Vitamin B3:2.26mg
11.29%
Selenium:7.79µg
11.14%
Vitamin B12:0.12µg
2.01%
Source:My Recipes