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Italian Lentil and Spinach Soup

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

Nutritional information

 

Amount per serving

Protein (g)

30.3g

Energy (kJ)

2333kJ

Energy (kcal)

557kcal

Carbohydrate incl. fibre (g)

81.5g

Carbohydrate excl. fibre (g)

45.5g

Sugar (g)

11.0g

Fibre (g)

36.0g

Fat (g)

13.8g

Saturated fat (g)

2.4g

Unsaturated fat (g)

10.2g

Monounsaturated fat (g)

2.9g

Polyunsaturated fat (g)

7.3g

Trans fat (g)

0.1g

Cholesterol (mg)

0mg

Sodium (mg)

679mg

Salt (g)

1.69g

Vitamin A (IU)

10333IU

Vitamin C (mg)

30.3mg

Calcium (mg)

169mg

Iron (mg)

10.80mg

Potassium (mg)

1598mg

Total

121.3g

9330kJ

2229kcal

326.2g

182.1g

43.9g

144.1g

55.1g

9.7g

40.7g

11.6g

29.1g

0.2g

0mg

2714mg

6.78g

41331IU

121.1mg

677mg

43.20mg

6390mg

  • 200 g carrots peeled
  • 1 onion chopped
  • 1 large baby courgette (baby marrow)
  • 45 ml vegetable oil
  • 3 cloves garlic finely chopped
  • 500 ml water
  • 1 Knorr vegetable stock pot
  • 400 g tin chopped tomatoes
  • 2.5 ml Robertsons oregano (origanum)
  • 2.5 ml Robertsons dried thyme
  • 400 g tin lentils drained
  • 100 g fresh spinach or swiss chard
  • Robertsons sea salt, to season
  • Robertsons ground black peppercorns, to taste
  • 1 lemon juiced
  • grated Parmesan to serve
  • sliced wholewheat bread