This hearty soup is inspired by comforting Moroccan flavors, delivering warmth and nutrition in every spoonful. Smoky lentils and fresh spinach create a satisfying base, while naturally sweet dates add a subtle, balanced flavor. This low-fat vegetarian soup is an excellent source of fiber. For a creamier texture, you can blend part of the soup before serving.
Prep Time
10 min
Cook Time
35 min
Servings
6
Nutrition Highlights
Low Fat
High Fiber
Ingredients
1 tbsp olive oil
3/4 cup yellow onion, diced
1/2 cup carrots, diced
1/2 cup celery, diced
3 cloves garlic, minced
2 tsp ground cumin
2 tsp ground coriander
1 tsp smoked paprika
3/4 cup dry lentils, rinsed
1 can (14.5-oz) no-salt-added diced tomatoes
4 cup unsalted vegetable broth
2 cup water
1 tsp salt
1/2 tsp black pepper
2 cup fresh baby spinach
2 whole California dates, pitted, finely chopped
1 tbsp, lemon juice
Directions
In a large pot, heat the olive oil over medium heat. Add the onion, carrots, and celery. Sauté for 3–4 minutes until they begin to soften.
Add the garlic, cumin, coriander, and paprika. Cook for another 30 seconds until fragrant.
Stir in the lentils, tomatoes, vegetable broth, and water. Bring to a boil, then reduce heat and simmer for 25–30 minutes, with lid slightly open, until the lentils are tender. Stir in the salt and pepper.
Stir in the spinach and dates. Cook for 2–3 minutes until the spinach wilts.
Stir in the fresh lemon juice. Serve soup warm.
Nutrition Facts
Per serving
| Calories | 170 |
|---|---|
| Total Fat | 3g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 310mg |
| Total Carbohydrates | 28g |
| Dietary Fiber | 6g |
| Total Sugars | 6g |
| Protein | 8g |
Nutrition information is estimated per serving.