Spinach Lentil Soup

Gluten Free
Dairy Free
Health score
29%
Spinach Lentil Soup
50 min.
8
82kcal

Suggestions


Warm up your mealtime with a delightful bowl of Spinach Lentil Soup, a nourishing option that's both gluten-free and dairy-free! This comforting soup is perfect for anyone looking to enjoy a hearty meal that doesn't compromise on flavor or health. Packed with protein and fiber, lentils provide a satisfying base, while fresh spinach adds vibrant color and essential nutrients.

In just 50 minutes, you can whip up a batch that serves eight, making it an excellent choice for family dinners or meal prep for the week ahead. The combination of turkey kielbasa with chopped onions and carrots creates a savory foundation, enhanced by the gentle kick of crushed red pepper flakes. This well-balanced dish is not just a soup; it's a versatile addition to your menu that can serve as an antipasto, a light starter, or even a wholesome snack.

Whether you’re looking to cozy up on a chilly evening or impress guests at your next gathering, this Spinach Lentil Soup is sure to be a hit. Its rich flavors and hearty ingredients will warm your heart and fill your stomach, proving that healthy eating can also be delicious. Get ready to savor every spoonful of this nourishing concoction!

Ingredients

  •  carrots chopped
  •  onion minced
  • 0.5 teaspoon pepper flakes red crushed
  • cups reduced sodium chicken broth 
  • 10 ounce pkt spinach fresh
  • ounces turkey kielbasa chopped
  • teaspoon vegetable oil 
  • cups water 
  • 0.3 cup rice white uncooked

Equipment

  • pot

Directions

  1. In a pot, bring the rice and water to a boil. Reduce heat to low, cover, and simmer 20 minutes.
  2. Heat the oil in a large pot over medium heat, and cook the turkey kielbasa until lightly browned.
  3. Mix in onion and carrot, and season with red pepper. Cook and stir until tender.
  4. Pour in the water and broth, and mix in lentils. Bring to a boil, reduce heat to low, and simmer 25 minutes.
  5. Stir the cooked rice and spinach into the soup, and continue cooking 5 minutes before serving.

Nutrition Facts

Calories82kcal
Protein23.9%
Fat25.19%
Carbs50.91%

Properties

Glycemic Index
20.88
Glycemic Load
4.4
Inflammation Score
-10
Nutrition Score
15.728260633738%

Flavonoids

Luteolin
0.27mg
Isorhamnetin
0.69mg
Kaempferol
2.37mg
Myricetin
0.13mg
Quercetin
4.21mg

Nutrients percent of daily need

Calories:82.07kcal
4.1%
Fat:2.4g
3.69%
Saturated Fat:0.77g
4.83%
Carbohydrates:10.89g
3.63%
Net Carbohydrates:9.4g
3.42%
Sugar:1.64g
1.82%
Cholesterol:7.51mg
2.5%
Sodium:232.34mg
10.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.12g
10.23%
Vitamin K:173.51µg
165.25%
Vitamin A:4654.5IU
93.09%
Manganese:0.43mg
21.63%
Vitamin C:15.74mg
19.07%
Folate:74.59µg
18.65%
Iron:2.58mg
14.33%
Magnesium:38.31mg
9.58%
Potassium:332.18mg
9.49%
Vitamin B3:1.81mg
9.07%
Vitamin B6:0.17mg
8.56%
Phosphorus:77.18mg
7.72%
Copper:0.15mg
7.36%
Vitamin B2:0.12mg
7.19%
Selenium:4.77µg
6.81%
Fiber:1.5g
5.99%
Vitamin E:0.89mg
5.92%
Calcium:53.99mg
5.4%
Zinc:0.7mg
4.65%
Vitamin B1:0.05mg
3.65%
Vitamin B12:0.12µg
2%
Vitamin B5:0.14mg
1.4%
Source:Allrecipes