Lentil Potato Spinach Soup

Another great winter warming soup that is high in fibre and super filling!
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  • Serves 5
  • 10 Ingredients
  • 20 Minutes Prep
  • 1 Hour Cook
  • Medium
Nutrition per serve
  • Energy 1191kJ
  • Protein 17g
  • Fat (total) 6g
  • - Saturated Fat 0.9g
  • Carbohydrate (total) 37g
  • Fibre 8g
  • Sodium 79mg


1 cup dry green lentils

2 tablespoons vegetable oil

1 tablespoon minced garlic

2 medium onions, chopped

2 cups reduced sodium gluten free vegetable or chicken stock

2 tablespoons chopped fresh parsley

1 packet (~280g) frozen spinach, thawed and chopped finely

2 medium potatoes, cubed

1/4 cup fresh lemon juice

salt and pepper to taste


  1. Cover lentils with water in a medium saucepan. Bring to boil and simmer, covered for 20 minutes. Set aside. Drain liquids.
  2. Saute onions in a large saucepan, until browned. Add vegetable (or chicken) stock, lentils and remaining ingredients except lemon juice.
  3. Cook mixture for about 1 hour until lentils and potatoes are tender.
  4. Puree 1/4 of total soup and return to saucepan.
  5. Stir in lemon juice just before serving.

Dietitian Notes / Recipe Tips

Lentils are a great source of soluble fibre which helps to slow digestion, keeping you feeling fuller for longer and releases glucose into the bloodstream at a slower rate.

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Provider Acknowledgement

Recipe and image reproduced with permission from Pulse Canada www.pulsecanada.com

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