Hearty Lentil Soup
390 calories · 20 g protein · Lunch
Prep time
15 min
Cook time
35 min
Servings
6
Calories
390 per serving
Lentils are the quiet workhorse of a menopause-friendly kitchen: inexpensive, shelf-stable, and packed with both protein and fiber. This soup simmers into a thick, comforting bowl that keeps you full for hours, which makes the afternoon snack temptation much easier to ignore.
One pot makes six servings, so it is ideal for batch cooking on a Sunday. Freeze half in single portions and you have a no-thought lunch waiting on the weeks when cooking is the last thing you want to do.
Ingredients
- dried brown or green lentils, rinsed1 cup (200 g)
- olive oil1 tbsp (15 ml)
- yellow onion, diced1 medium (150 g)
- carrots, diced2 medium (120 g)
- celery, diced2 stalks (80 g)
- garlic, minced3 cloves (9 g)
- diced tomatoes1 can (14.5 oz / 410 g)
- low-sodium vegetable broth6 cups (1.4 L)
- ground cumin2 tsp (5 g)
- baby spinach2 cups (60 g)
- fresh lemon juice1 tbsp (15 ml)
Directions
- 1
Heat the olive oil in a large pot over medium heat. Add the onion, carrot, and celery and cook for 6 to 8 minutes, until softened.
- 2
Stir in the garlic and cumin and cook for 1 minute, until fragrant.
- 3
Add the rinsed lentils, diced tomatoes, and broth. Bring to a boil, then reduce to a simmer.
- 4
Cover and simmer for 25 to 30 minutes, until the lentils are tender but still hold their shape.
- 5
Stir in the spinach and lemon juice and cook for 2 minutes more, until the greens wilt.
- 6
Season with salt and pepper to taste, adding a little more broth if you prefer a thinner soup.
- 7
Ladle into bowls and serve, or cool completely before refrigerating for up to five days or freezing for three months.
Developed by Carol, the home cook behind our recipes (a home cook in her 50s), with our nutrition writing team.
Nutrition (approximate)
390
Calories
20 g
Protein
52 g
Carbs
11 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓The lemon juice at the end is not optional in spirit—it brightens the whole pot and makes the flavors pop.
- ✓Add a handful of chopped kale in the last five minutes for extra calcium and vitamin K.
- ✓If you like a thicker soup, blend about a cup of it with an immersion blender and stir it back in.
