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Easy Low-Sodium Lentil & Spinach Soup (Serves Two)

This nourishing and flavorful soup is a perfect quick and easy meal for two. Packed with wholesome lentils, fresh vegetables, and spinach, it’s designed to be low in sodium yet high in satisfaction. A comforting dish that’s ready in under 40 minutes, making it ideal for a healthy weeknight dinner.
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Prep Time 8 minutes
Cook Time 28 minutes
Total Time 36 minutes
Servings: 2
Calories: 220
Ingredients Method Notes

Ingredients
  

  • ½ cup dry Green or Brown Lentils rinsed
  • ¼ medium Onion finely chopped (about ¼ cup)
  • 1 small Carrot diced (about ½ cup)
  • 1 Celery Stalk diced (about ½ cup)
  • 1 clove Garlic minced
  • 1 ½ cups Vegetable Broth
  • 1 cup Water
  • 7 oz Diced Tomatoes no salt added (half of a standard 14oz can)
  • ½ teaspoon Italian Seasoning
  • 1 small Bay Leaf
  • 1 regular handful Fresh Spinach about 1 to 1.5 cups, loosely packed
  • Freshly ground Black Pepper to taste
  • Salt to taste (optional, use sparingly for low sodium)

Method
 

  1. Combine Base Ingredients: In a medium saucepan or small soup pot, add the rinsed lentils, chopped onion, diced carrot, diced celery, minced garlic, vegetable broth, water, diced tomatoes, Italian seasoning, and the bay leaf. Stir gently to combine.
  2. Bring to a Boil: Place the pot over high heat and bring the mixture to a rolling boil.
  3. Simmer the Soup: Once boiling, immediately reduce the heat to medium-low. Cover the pot and let the soup simmer gently for 25 to 30 minutes, stirring occasionally, until the lentils are tender and fully cooked.
  4. Add Spinach: After the lentils are tender, turn off the heat. Add the fresh spinach to the hot soup. Stir for about a minute, or until the spinach has wilted completely.
  5. Season and Serve: Remove and discard the bay leaf. Taste the soup and season with freshly ground black pepper. If desired, add a very small pinch of salt, keeping low-sodium goals in mind. Ladle the hot soup into two bowls. Serve immediately, ideally accompanied by a slice of whole-grain bread.

Notes

Estimated Nutritional Information (per serving):
  • Calories: 220 kcal
  • Protein: 14.8 g
  • Carbohydrates: 39.7 g
  • Fat: 0.9 g
  • Fiber: 10.3 g
  • Sugars: 6.2 g
  • Sodium: 457 mg
  • Potassium: 1001 mg
Disclaimer: Nutritional information is an estimate and may vary based on the specific ingredients, brands, and preparation methods used.