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Italian Lentil and Spinach Soup

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

29.8g

Energy (kJ)

2273kJ

Energy (kcal)

543kcal

Carbohydrate incl. fibre (g)

79.9g

Carbohydrate excl. fibre (g)

44.3g

Sugar (g)

10.6g

Fibre (g)

35.6g

Fat (g)

13.1g

Saturated fat (g)

2.1g

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)

258mg

Salt (g)

0.64g

Vitamin A (IU)

10322IU

Vitamin C (mg)

30.3mg

Calcium (mg)

159mg

Iron (mg)

10.57mg

Potassium (mg)

1589mg

Total

119.4g

9093kJ

2172kcal

319.6g

177.0g

42.4g

142.6g

52.4g

8.2g

40.7g

11.6g

29.0g

0.2g

0mg

1033mg

2.58g

41288IU

121.0mg

636mg

42.26mg

6356mg

  • 200 g carrots peeled
  • 1 onion chopped
  • 1 large baby marrow
  • 45 ml vegetable oil
  • 3 cloves garlic finely chopped
  • 500 ml water
  • Knorr Vegetable Stock Pot
  • 400 g tin chopped tomatoes
  • 2.5 ml Robertsons Dried orgiganum
  • 2.5 ml Robertsons dried thyme
  • 400 g tin lentils drained
  • 100 g fresh spinach or swiss chard
  • salt & pepper to taste
  • 1 lemon juiced
  • grated Parmesan to serve
  • sliced wholewheat bread
  • 1 Cut the carrots, onions and baby marrow into small cubes. Set the baby marrow cubes to one side.
  • 2 Heat the oil in a large pot and add the onions and carrots. Fry for a couple of minutes, then add the chopped garlic. Cook for a further minute, without allow the garlic to brown.
  • 3 Add the water and the contents of the KNORR Vegetable Stock Pot, along with the tinned tomatoes, origanum and thyme.
  • 4 Bring to a boil and cover. Simmer for 10 - 15 minutes, stirring occasionally.
  • 5 Add the reserved baby marrow cubes, the drained lentils and the spinach (or Swiss chard), and simmer for a further 8 minutes.
  • 6 Season to taste with salt and pepper and add a squeeze of lemon juice for freshness.
  • 7 Serve hot with grated Parmesan cheese and wholewheat bread.