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!

  • 04 Feb 2025
  • Cook time 30 min
  • Prep time 10 min
  • 6 Servings
  • 16 Ingredients

Lentil soup with carrots, spinach and 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.

Ingredients:

2 tbsp olive oil
27g
1 carrot
60g
1/2 cup onion
80g
1 tsp garlic powder
3.10g
1 tsp onion powder
2.40g
1 tsp curry powder
2g
1 tsp red pepper (spice)
0.32g
1 tsp ground cumin
3g
1 tsp black pepper
2.10g
2 garlic cloves
6g
1/2 can canned tomatoes
100g
1 cup water
240g
3 cups chicken broth
720g
1 cup lentils
190g
1 package spinach
280g
3 cups lowfat cottage cheese
680g

Instructions:

1. Prepare Your Ingredients:
- Dice the carrot.
- Finely chop the onion.
- Mince the garlic cloves.
- Roughly chop the spinach if necessary.
- Rinse and drain the lentils.
2. Heat the Olive Oil:
- In a large pot, heat 2 tablespoons of olive oil over medium heat until shimmering.
3. Sauté the Vegetables:
- 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.
4. Add Garlic and Spices:
- 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.
5. Incorporate the Tomatoes:
- Add the diced canned tomatoes to the pot.
- Stir to combine and cook for another 2-3 minutes, allowing the flavors to meld.
6. Add Liquids and Lentils:
- Pour in the water and chicken broth.
- Stir in the rinsed lentils.
- Bring the mixture to a boil.
7. Simmer the Soup:
- Reduce the heat to low, cover the pot, and let the soup simmer for 25-30 minutes, or until the lentils are tender.
8. Add the Spinach:
- Stir in the chopped spinach.
- Cook for another 5 minutes, or until the spinach is wilted.
9. Incorporate the Cottage Cheese:
- Gradually stir in the low-fat cottage cheese until it is fully incorporated and the soup is creamy.
10. Serve and Enjoy:
- 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 Size400 grams
Energy
Calories 230kcal12%
Protein
Protein 27g17%
Carbohydrates
Carbohydrates 30g8%
Fiber 5g14%
Sugar 6g6%
Fat
Fat 7g8%
Saturated 1.48g5%
Cholesterol 4.52mg-
Vitamins
Vitamin A 250ug27%
Choline 70mg12%
Vitamin B1 0.45mg38%
Vitamin B2 0.38mg30%
Vitamin B3 2.31mg14%
Vitamin B6 0.43mg25%
Vitamin B9 230ug58%
Vitamin B12 0.78ug33%
Vitamin C 20mg22%
Vitamin E 1.34mg9%
Vitamin K 230ug194%
Minerals
Calcium, Ca 140mg11%
Copper, Cu 0.39mg43%
Iron, Fe 3.62mg33%
Magnesium, Mg 77mg18%
Phosphorus, P 300mg24%
Potassium, K 750mg22%
Selenium, Se 11ug19%
Sodium, Na 820mg54%
Zinc, Zn 1.90mg17%
Water
Water 330g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Ground beef-stuffed red peppers

Easy to prepare and full of flavor, this recipe is sure to be a family favorite.

07 Apr 2025

Apple sponge pudding

Serve warm for the ultimate sweet comfort.

26 Jan 2025

Maple baked chicken with sweet potato

It's a wholesome and flavorful meal perfect for any occasion.

12 Feb 2025

Cinnamon cookie bars

Easy to make and perfect for any occasion, these bars are sure to satisfy your sweet tooth.

22 Mar 2025

Curried pumpkin and chickpea soup

Try this delightful recipe today and enjoy a comforting bowl of goodness.

21 Mar 2025

Spiced beef skewers with carrot salad

#BeefSkewers #CarrotSalad #DeliciousRecipes.

07 Mar 2025

Sun-dried stuffed chicken breast

Ready in under an hour, it's wholesome, delicious, and irresistibly good.

13 Feb 2025

Keto cauliflower mac & cheese with creamy cheddar sauce

Satisfy your mac & cheese cravings with just 7 simple ingredients.

19 Apr 2025

Posts