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Main mealMain CourseVegetarianBalancedMediterraneanVeganLegumes€

Creamy Lentil Soup with Lemon and Turmeric

Name: Creamy Lentil Soup with Lemon and Turmeric
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 4
Ingredients: 3 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 2 medium Carrots, mature, raw; 2 stalk Celery, raw; 4 clove Garlic, raw; 1 tsp Spices, caraway seed; 1 tsp Spices, curry powder; 0.5 tsp Spices, thyme, dried; 400 g WHOLE PEELED PLUM TOMATOES PELATI; 250 g Lentils, dry; 1500 ml Soup, SWANSON, vegetable broth; 150 g Spinach, baby; 2 tbsp Lemon juice, raw; Salt, table, iodized; 1 pinch CHILLI POWDER BLEND, CHILLI

This rich and nourishing lentil soup combines the earthy flavors of lentils with refreshing lemon and anti-inflammatory spices. A perfect, fiber-rich meal for cold days.

Prep time15 min

Cook time35 min

Total time50 min

Servings4

Recipe

Oil, olive, extra virgin3 tbspOnions, yellow, raw1 mediumCarrots, mature, raw2 mediumCelery, raw2 stalkGarlic, raw4 cloveSpices, caraway seed1 tspSpices, curry powder1 tspSpices, thyme, dried0.5 tspWHOLE PEELED PLUM TOMATOES PELATI400 gLentils, dry250 gSoup, SWANSON, vegetable broth1500 mlSpinach, baby150 gLemon juice, raw2 tbspSalt, table, iodizedCHILLI POWDER BLEND, CHILLI1 pinch

Large potCutting boardKnifeImmersion blender

Per servingTotal

Calories:419.2 kcal1676.6 kcal

Protein:18.9 g75.4 g

Carbohydrates:57.7 g230.9 g

Fiber:5.4 g21.7 g

Water:487.1 ml1948.5 ml

Fat:12.8 g51.2 g

Micronutrients

Sugar:9.1 g36.4 g

Saturated fat:1.9 g7.7 g

Cholesterol:0 mg0 mg

Sodium:1224.8 mg4899.2 mg

Potassium:1140.7 mg4562.6 mg

Calcium:130.4 mg521.7 mg

Iron:7 mg28.1 mg

Magnesium:122.5 mg490.1 mg

Zinc:3.1 mg12.2 mg

Phosphorus:302.2 mg1208.7 mg

Vitamin C:30.7 mg122.8 mg

Vitamin A:415 µg1659.8 µg

Vitamin D:0 µg0 µg

Vitamin B12:0 µg0 µg

Instructions

1Heat olive oil in a large pot over medium heat. Add the chopped onion, carrot and celery. Sauté for about 5 minutes, until the onion softens and turns translucent.
2Stir in the crushed garlic, cumin, curry powder and thyme. Sauté for another 1 minute, stirring constantly, until the spices become fragrant and release their essential oils.
3Add the diced tomatoes, rinsed lentils and vegetable stock. Bring to a boil, then reduce the heat and simmer partially covered for 30–35 minutes, or until the lentils are completely tender.
4For a creamy consistency, use an immersion blender to briefly blend just part of the soup (about 2–3 short pulses). This will give you a thick, creamy base while still keeping whole pieces of lentils and vegetables for texture.
5Stir in the fresh spinach and cook for another 2–3 minutes, until wilted. Remove from heat and stir in the lemon juice. Season to taste with salt and pepper. Serve warm.

Nutritional benefits

Thanks to its high fiber and plant-based protein content, this dish supports long-lasting fullness and stable blood sugar levels, which are key for mental focus.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.