Red Lentil and Spinach Soup


1 tsp of olive oil

2 large garlic cloves, minced

1 sweet onion, diced

3 celery stalks, diced

1 bay leaf

1 ¼ tsp cumin

1 tsp chili powder

½ tsp coriander

¼ tsp smoked paprika

1/8 tsp cayenne

14 oz. can of low sodium diced tomatoes

5 – 6 cups of low sodium chicken or vegetable broth

1 cup of red lentils, rinsed and drained 

Salt and pepper

1 cup of spinach, more if desired

2 tbs pumpkin seeds


  1. In a large pot, sauté the onion and garlic in oil for about 5-6 minutes over medium heat. 
  2. Add in the celery and sauté for a few minutes more.
  3. Stir in the bay leaf and the spices (cumin, chili powder, coriander, paprika, and cayenne). You can add half the spices and add more later if you prefer.
  4. Stir in the can of tomatoes (including juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes, until lentils are tender and fluffy.
  5. Stir in spinach and season to taste adding more spices.
  6. Sprinkle pumpkin seeds on top
  7. Makes 4 servings

Nutrition facts:

Per serving: Protein: 13.8 g, Fiber: 21.2 g, Carbs: 28.15 g, Calories: 125.  

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