Lentil and Spinach Soup

A thick, warming red lentil soup with spinach and cumin. Cooks in one pot, freezes well, and delivers 22g protein per bowl.

310

Calories

22g

Protein

42g

Carbs

Fat

GLP-1 Tip

Red lentil soup is one of the most tolerable high-protein vegan meals on GLP-1. The soft texture and warmth are very gentle. Have a small bowl and save the rest.

Easy on stomachVeganVegetarianDairy FreeNausea friendlyGood for shot day

Ingredients

Serves 1 · 5 min prep · 25 min cook

5 ml olive oil
1 piece onion, small, diced
3 g cumin
2 g turmeric
1 piece garlic, clove, minced
80 g lentils, dried red, rinsed
400 ml vegetable broth
60 g spinach, fresh
0.25 piece lemon, squeezed

Substitutions

Add a tin of chopped tomatoes for a different flavour profile. Kale works instead of spinach but needs a few extra minutes.

This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.

Method

1
Heat 1 tsp olive oil in a saucepan over medium heat. Add 1 diced small onion and cook for 3 minutes until soft.
~4 min
2
Add 1 tsp cumin, 1/2 tsp turmeric, and 1 minced garlic clove. Stir for 30 seconds until fragrant.
~1 min
3
Add 80g dried red lentils (rinsed) and 400ml vegetable stock. Bring to a boil.
~3 min
4
Reduce heat and simmer for 18-20 minutes until lentils are completely soft and falling apart.
~20 min
5
Stir in 2 large handfuls of fresh spinach until wilted. Season with salt, pepper, and a squeeze of lemon.
~2 min

Lentil and Spinach Soup

Ingredients

Substitutions

Method

Chef Notes