Lentil soup with carrots, spinach and cottage cheese
This lentil soup combines earthy lentils with tender carrots and fresh spinach, finished with creamy cottage cheese for added richness. It's a nutritious and hearty meal perfect for any season.
Cook time 30 min
Prep time 10 min
Ingredients:
2 tbsp olive oil1 carrot
1/2 cup onion
1 tsp garlic powder
1 tsp onion powder
1 tsp curry powder
1 tsp red pepper (spice)
1 tsp ground cumin
1 tsp black pepper
2 garlic cloves
1/2 can canned tomatoes
1 cup water
3 cups chicken broth
1 cup lentils
1 package spinach
3 cups lowfat cottage cheese
Lentil soup with carrots, spinach, and cottage cheese is a nutritious and hearty meal that’s perfect for any time of the year. This recipe combines the earthy flavors of lentils with the rich textures of carrots and spinach, all brought together by the creaminess of cottage cheese. It’s a delightfully simple soup that's packed with protein, vitamins, and minerals.
Instructions:
- Dice the carrot.
- Finely chop the onion.
- Mince the garlic cloves.
- Roughly chop the spinach if necessary.
- Rinse and drain the lentils.
- In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering.
- Add the diced carrot and chopped onion to the pot.
- Sauté for 5-7 minutes, or until the vegetables become tender and the onion is translucent.
- Stir in the minced garlic, garlic powder, onion powder, curry powder, red pepper flakes, ground cumin, and black pepper.
- Cook for an additional 1-2 minutes, stirring constantly, until fragrant.
- Add the diced canned tomatoes to the pot.
- Stir to combine and cook for another 2-3 minutes, allowing the flavors to meld.
- Pour in the water and chicken broth.
- Stir in the rinsed lentils.
- Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes, or until the lentils are tender.
- Stir in the chopped spinach.
- Cook for another 5 minutes, or until the spinach is wilted.
- Gradually stir in the low-fat cottage cheese until it is fully incorporated and the soup is creamy.
- Taste and adjust seasoning if necessary.
- Serve the soup hot in bowls, optionally garnished with fresh herbs like parsley or cilantro.
This lentil soup with carrots, spinach, and cottage cheese is a wonderfully nutritious dish that can easily become a staple in your household. It's easy to prepare, and it provides a balanced meal that is both filling and flavorful. Enjoy it with a slice of crusty bread or a light salad for a complete meal. Whether you’re serving it for lunch or dinner, this soup is sure to satisfy.
Lentil soup with carrots, spinach and cottage cheese FAQ:
Simmer the soup for 25-30 minutes. This will allow the lentils to soften and absorb the flavors of the broth.
Yes, you can use different types of lentils, such as green or black lentils. However, cooking times may vary slightly, so adjust accordingly to ensure they are tender.
Store the leftover soup in an airtight container in the refrigerator for up to 5 days. You can also freeze it for up to 3 months; just make sure to leave some space in the container for expansion.
If you're dairy-free, you can substitute cottage cheese with silken tofu or a dairy-free yogurt alternative to achieve a creamy texture.
A large pot, preferably 4-6 quarts, is recommended to accommodate all the ingredients and allow for stirring and simmering the soup.
Tips:
- Rinse and sort the lentils before cooking to remove any debris or small stones.
- Sauté the garlic and onions until they are translucent to enhance their flavors before adding other ingredients.
- If you prefer a spicier soup, increase the amount of red pepper flakes or add a pinch of cayenne pepper.
- For a smoother texture, you can blend a portion of the soup using an immersion blender after it’s cooked and then mix it back into the pot.
- If you don’t have chicken broth, vegetable broth can be used as a substitute for a vegetarian version of this recipe.
- To add more depth of flavor, consider adding a splash of lemon juice or a sprinkle of fresh herbs like cilantro or parsley before serving.
Nutrition per serving
6 ServingsCalories 230kcal
Protein 27g
Carbohydrates 30g
Fiber 5g
Sugar 6g
Fat 7g
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