Mediterranean Lentil Soup with Potatoes and Spinach

• 분량: 4 servings
• 활동 시간: 5 minutes
• 총 시간: 40 minutes

재료

2 tablespoons extra virgin olive oil

1 large onion (chopped)

1 rib celery (chopped)

3 medium carrots (chopped)

3 cloves garlic (pressed or minced)

1 teaspoon dried oregano

1 cup dried lentils (or cooked/canned lentils – 3 cups / 2 cans (about 430 g drained)

2 medium potatoes (diced - skin on is fine)

6 cups chicken broth (or vegetable broth)

1 can crushed tomatoes (15 oz / 400 g can)

7 ounces spinach

1½ tablespoons balsamic vinegar (or lemon juice)

¾ teaspoon salt (or to taste + black pepper)

방향

Build the Flavor Base: Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat. Add 1 large onion, 1 rib celery, 3 medium carrots, 3 cloves garlic (all chopped), and 1 teaspoon dried oregano. Cook about 5 minutes, stirring often, until the veggies soften.

Simmer the Soup: Add 1 cup dried lentils (rinsed), 2 medium potatoes (diced), 6 cups chicken broth, and 1 can crushed tomatoes. Season with ¾ teaspoon salt and pepper. Bring to a boil, then lower the heat and simmer about 30 minutes, stirring now and then, until lentils are tender and the soup thickens.👉 Shortcut: If using canned lentils, use half the broth and simmer for only 15 minutes.

Add the Greens: Stir in 7 ounces spinach and 1½ tablespoons balsamic vinegar a few minutes before the soup is done. Cook until the spinach wilts, then taste and adjust seasoning.

Serve: Ladle into bowls and enjoy with crusty bread. Add a drizzle of olive oil, parmesan, or Greek yogurt on top if you like.

영양 정보

• 1회 제공량: 1 of 4
• 칼로리: 409 kcal
• 지방 전체: 8 g
• 포화 지방: 1 g
• 불포화 지방: 6 g
• 나트륨: 677 mg
• 탄수화물 전체: 68 g
• 식이섬유: 23 g
• 총 당류: 11 g
• 단백질: 19 g