Low-Calorie • Vegetarian • Gluten-Free

Active 1 hr 5 min

Total 1 hr 20 min

Very Green Lentil Soup

Both French green lentils and the more commonly available brown lentils are delicious in this soup. Green lentils will hold their shape, while brown will start to break down a bit. (Photo)

• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 2 large yellow onions, chopped
• 1¼ teaspoons salt, divided
• 2 tablespoons water plus 4 cups, divided
• 1 cup French green (Le Puy) or brown lentils
• 8 large green chard leaves
• 1 medium Yukon Gold potato, scrubbed
• 12 cups gently packed spinach (about 10 ounces), any tough stems trimmed
• 4 scallions, cut into 1-inch pieces
• 5 cups low-sodium vegetable broth
• 2 cups chopped broccoli
• 1 tablespoon cumin seeds, lightly toasted and ground (see Tip)
• ½ teaspoon ground coriander
• 1 cup chopped fresh cilantro
• 2 tablespoons chopped fresh mint
• ½ jalapeño pepper, minced
• Ground pepper to taste
• 1 tablespoon fresh lemon juice, or more to taste
• Crumbled feta cheese for garnish

1. Heat oil in a large skillet over high heat. Add onions and ¼ teaspoon salt; cook, stirring frequently, until beginning to brown, about 5 minutes. Reduce heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are a deep caramel color, 25 to 35 minutes.

2. Meanwhile, rinse lentils and combine with the remaining 4 cups water in a large pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 20 minutes. Trim the white ribs out of the chard; chop the greens and slice the ribs (keep in separate piles). Cut potato into ½-inch dice. Chop spinach; set aside.

3. When the lentils have cooked for 20 minutes, stir in the chard ribs, potato, scallions, broth and the remaining 1 teaspoon salt; return to a gentle simmer. Cover and cook for 15 minutes.

4. Stir in the chard leaves, broccoli, cumin and coriander. Stir a little of the simmering liquid into the caramelized onions, then add them to the soup. Return to a simmer, cover and cook 5 minutes more. Stir in the reserved spinach, cilantro, mint, jalapeño and pepper; return to a simmer, cover and cook until the spinach is tender but still bright green, about 5 minutes. Stir in lemon juice. Serve with a drizzle of olive oil and crumbled feta cheese, if desired.

►► MAKE AHEAD: Refrigerate for up to 3 days.

Serves 8: about 1⅔ cups each

Calories 181 | Fat 4g (sat 1g) | Cholesterol 0mg | Carbs 29g | Total sugars 5g  (added 0g) | Protein 9g | Fiber 9g | Sodium 535mg | Potassium 793mg.

Nutrition bonus: Vitamin A (100% daily value) | Folate (51% dv) | Vitamin C (47% dv) | Iron (30% dv).

Toasting spices before grinding intensifies their flavor. Toast cumin seeds in a dry skillet over medium heat until fragrant, 1 to 2 minutes. Cool, then grind in a spice mill, blender or clean coffee grinder. No grinder? Use an equal amount of ground cumin.