Low Fat Spicy Lentil Soup Vegetarian Too

Warm up with this comforting Low Fat Spicy Lentil Soup, a hearty, vegetarian-friendly recipe bursting with bold flavors and wholesome ingredients. Packed with protein-rich red lentils, nutrient-dense vegetables, and fragrant spices like cumin, smoked paprika, and coriander, this soup is both delicious and satisfying. The addition of fresh spinach and a bright splash of lemon juice elevates the dish with a nutritious and zesty twist. Ready in just 50 minutes with minimal prep, this low-fat soup is perfect for meal prep or a healthy weeknight dinner. Serve it with crusty bread for a cozy and satisfying meal that’s naturally vegan, gluten-free, and brimming with bold, savory goodness.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil
• 1 medium Yellow onion, finely chopped
• 2 medium Carrots, diced
• 2 stalks Celery stalks, diced
• 3 cloves Garlic cloves, minced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Red pepper flakes
• 6 cups Vegetable broth
• 1 15-ounce can Diced tomatoes (canned, unsalted)
• 1 cup Dry red lentils, rinsed and drained
• 1 Bay leaf
• 2 cups Fresh spinach, roughly chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper, freshly ground
• 2 tablespoons Fresh lemon juice
• 2 tablespoons Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, or until the vegetables are softened and the onion turns translucent.

Step 3

Stir in the minced garlic, ground cumin, ground coriander, smoked paprika, and red pepper flakes. Cook for 1-2 minutes until the spices are fragrant.

Step 4

Pour in the vegetable broth and add the diced tomatoes. Bring the mixture to a simmer.

Step 5

Add the rinsed red lentils and the bay leaf. Stir well, then cover and reduce the heat to low. Simmer for 20-25 minutes, or until the lentils are soft and tender.

Step 6

Remove the bay leaf and stir in the chopped spinach, salt, and black pepper. Cook for an additional 2-3 minutes, or until the spinach is wilted.

Step 7

Turn off the heat and stir in the fresh lemon juice. Adjust seasoning with additional salt and pepper, if needed.

Step 8

Ladle the soup into bowls and garnish with chopped parsley, if desired. Serve warm with crusty bread or a side salad.

Nutrition Facts

Serving size	(2537.0g)

Amount per serving	% Daily Value*
Calories	1656.5

Total Fat 31.7g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 5.6g
Cholesterol 0mg	0%
Sodium 6040.4mg	0%
Total Carbohydrate 273.5g	0%
Dietary Fiber 56.4g	0%
Total Sugars 52.3g
Protein 89.0g	0%

Vitamin D 0IU	0%
Calcium 673.1mg	0%
Iron 31.4mg	0%
Potassium 7183.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 16.4%

Protein: 20.5%

Carbs: 63.0%