Lentil soup with carrots, spinach and cottage cheese
Warm up with this hearty and nutritious lentil soup featuring tender carrots, vibrant spinach, and creamy cottage cheese. Infused with aromatic spices like cumin, curry, and garlic, this delicious recipe is perfect for a cozy, comforting meal. Ideal for lunch or dinner, it's packed with protein and vitamins to keep you satisfied and energized. Easy to make and full of flavor, this lentil soup will quickly become a family favorite!
- 11 Jul 2024
- Cook time 30 min
- Prep time 10 min
- 6 Servings
- 16 Ingredients
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.
Ingredients:
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.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 27g | 17% |
| Carbohydrates | |
| Carbohydrates 30g | 8% |
| Fiber 5g | 14% |
| Sugar 6g | 6% |
| Fat | |
| Fat 7g | 8% |
| Saturated 1.48g | 5% |
| Cholesterol 4.52mg | - |
| Vitamins | |
| Vitamin A 250ug | 27% |
| Choline 70mg | 12% |
| Vitamin B1 0.45mg | 38% |
| Vitamin B2 0.38mg | 30% |
| Vitamin B3 2.31mg | 14% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 230ug | 58% |
| Vitamin B12 0.78ug | 33% |
| Vitamin C 20mg | 22% |
| Vitamin E 1.34mg | 9% |
| Vitamin K 230ug | 194% |
| Minerals | |
| Calcium, Ca 140mg | 11% |
| Copper, Cu 0.39mg | 0% |
| Iron, Fe 3.62mg | 33% |
| Magnesium, Mg 77mg | 18% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 750mg | 22% |
| Selenium, Se 11ug | 19% |
| Sodium, Na 820mg | 54% |
| Zinc, Zn 1.90mg | 17% |
| Water | |
| Water 330g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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