Non Fat Middle Eastern Greens and Lentil Soup

Warm, hearty, and packed with vibrant flavors, this Non-Fat Middle Eastern Greens and Lentil Soup is a nourishing bowl of comfort that’s both healthy and satisfying. Made with protein-rich lentils, a medley of fresh spinach and kale, and a fragrant blend of Middle Eastern spices like cumin, coriander, and turmeric, this soup is a flavor-forward option for those seeking a low-fat, nutrient-dense dish. The zest of fresh lemon juice and parsley brightens each spoonful, while aromatic vegetables create a rich, savory base without any added oil. Ready in just an hour and perfect for meal prep, this plant-based soup is ideal for a light lunch or dinner and pairs wonderfully with crusty bread or a simple side salad. Bursting with antioxidants, fiber, and bold spices, it’s a must-try for healthy eating enthusiasts and Mediterranean cuisine lovers alike.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 cup lentils
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 medium carrot, diced
• 1 stalk celery stalk, diced
• 4 cups fresh spinach, chopped
• 2 cups fresh kale, chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon ground cinnamon
• 1 teaspoon dried oregano
• 6 cups vegetable broth
• 2 tablespoons lemon juice
• 0.25 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups water

Directions

Step 1

Rinse the lentils under cold water until the water runs clear, then set them aside.

Step 2

In a large pot, combine the chopped onion, garlic, carrot, and celery with 2 tablespoons of water. Heat over medium heat for 5 minutes, stirring frequently, until the vegetables are softened. Add a splash of water as needed to prevent sticking.

Step 3

Stir in the ground cumin, coriander, turmeric, cinnamon, and oregano. Cook the spices for 1 minute to release their aroma.

Step 4

Add the rinsed lentils, vegetable broth, and 2 cups of water to the pot. Bring the mixture to a boil over medium-high heat.

Step 5

Once boiling, reduce the heat to low, cover the pot, and simmer for 25 minutes, or until the lentils are tender.

Step 6

Stir in the chopped spinach and kale. Simmer for an additional 10 minutes to allow the greens to wilt and flavors to meld.

Step 7

Add the lemon juice, chopped parsley, salt, and black pepper. Stir well to incorporate all the flavors.

Step 8

Taste and adjust seasoning if needed. Remove the pot from heat.

Step 9

Serve the soup warm in bowls, garnished with extra parsley if desired.

Nutrition Facts

Serving size	(2949.7g)

Amount per serving	% Daily Value*
Calories	1143.3

Total Fat 29.4g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 9.4g
Cholesterol 0mg	0%
Sodium 6628.0mg	0%
Total Carbohydrate 180.0g	0%
Dietary Fiber 50.4g	0%
Total Sugars 38.5g
Protein 61.7g	0%

Vitamin D 0IU	0%
Calcium 1210.8mg	0%
Iron 29.9mg	0%
Potassium 6903.6mg	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: 21.5%

Protein: 20.0%

Carbs: 58.5%