A 5:2 Diet Recipe To Fill You Up – Spinach and Lentil Soup

Healthy, Filling 5:2 Diet Recipe – Spinach and Lentil Soup:

Yes I know I keep making soup for the 5:2 diet.  Particularly in winter I find that a generous bowl of home made low calorie soup is one of the best ways to manage a 5:2 diet fast day.  And, I’ve learnt a new trick thanks to Diana, the nutritionist on the Revival Boot Camp.  One of her recommendations to us was that we should try to include protein in every meal, as a way to stave off hunger pangs.  So, even though I used to think ‘pulses’ were for a particular type of uber-healthy vegetarians, I’m now busy working on some of my favourite soups to see how well they work with the addition of lentils or chickpeas (both of which are relatively high in protein) rather than potato, rice or pearl barley.

Spinach soup 5-2 diet recipe


While this may look very like ‘last year’s soup’, there are subtle differences.  I was actually quite suprised that my soup didn’t turn out a murky brown colour.  I am trying my best not to open every packet of pulses in the store cupboard to colour co-ordinate lentils with soup and the pack I am currently working through are puy lentils – lovely small nutty black lentils that I’ve discovered I particularly like served with chicken or fish.

5:2 Diet Recipes – Filling Spinach and Puy Lentil Soup

Serves 3
Prep time 5 minutes
Cook time 35 minutes
Total time 40 minutes
Dietary Vegan, Vegetarian
Meal type Soup
Misc Freezable, Serve Hot


  • 1 Medium Carrot (Finely diced)
  • 30g Black or Puy Lentils (Dry weight) (Washed)
  • 750ml Vegetable Stock
  • 1 teaspoon Coconut Oil
  • 1/2 teaspoon Ground Cumin
  • 1/2 teaspoon Ground Coriander
  • Salt and Pepper to taste
  • 3 teaspoons Zero fat Greek Yoghurt
  • 200g Fresh spinach (Washed)
  • 1 Medium Onion (Peeled and finely diced)


Step 1 Heat the coconut oil in a heavy based pan and add the spices. Heat through for a minute or two before adding the onion and carrot and stir to coat well. Turn the heat down to it's lowest and cook for around 8 minutes stirring frequently
Step 2 Pour in the stock and add the lentils. Bring to the boil and reduce the heat to a gentle simmer. Cook for 20 minutes or until the lentils are tender
Step 3 Add in the spinach and cook for 3-4 minutes.
Step 4 Blitz with a wand mixer or in a blender. Taste and adjust seasoning as necessary
Step 5 Serve with a teaspoon of yoghurt as a garnish

The result was a substantial and thick soup that really does seem to help to fill me up on a 5:2 diet fast day.  I made enough for three portions (my supermarket pack of spinach was just right for that) and used just 30g of dried lentils.  By doing that, I’ve added 20 calories or so per bowlful, but 3 hours after I ate, I’m not in the least bit hungry.  I served my soup with a teaspoon of Zero Fat Greek Yoghurt just to make the texture a little creamier and even including that in the calorie count, it’s just a little over 100 calories for a substantial bowl of soup

Spinach soup with lentils


So I do think it’s worth the extra calories.  Even if you are on a 5:2 diet fast day and looking for low calorie recipes, a satisfying lunch for around 100 calories is, in my book, rather more likely to succeed than one with fewer calories that results in snacking later in the afternoon.

Spinach and Lentil Soup a 5:2 diet recipe


I’m planning to carry on working on recipes that help to keep you full for longer but that are also suitable for the 5:2 diet.  Because for me, this way of eating has become a lifestyle choice not a short term diet.


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  1. says

    As a vegetarian on a health kick like most people at this time of the year this is a great recipe to get me started. Love the idea that I can make up a big batch and freeze some, as I am the only vegetarian I need to be able to freeze the rest for a rainy cold day and there is a lot of those at the moment.
    Great post, cannot wait to see what you do next.

  2. says

    Mmmm….I love a healthy filling and nutricious vegetable soup and this sounds like just the ticket. I’m yet to use coconut oil in savoury cooking as I worried it would adversley effect the taste – but as I’m the only veggie soup eater in the house, I think I will give this recipe a whirl :-)

  3. says

    I love your blog, I think I said that before :)

    I was brought up with a mixture of Spanish / Italian / Eastern European cuisines in my native Argentina and lentils played a big part in our weekly menu.

    I lived 35 years in England and I noticed when I went there, back in 1977 that pulses in general were not eaten. Thankfully it changed a lot over the years.

    Now that I live in Spain, I had the opportunity of trying some wonderful lentil dishes. They tend to cook them for hours and very slowly.

  4. says

    Any diet (I’ve found) has to become a way of life. I am on Weight Watchers and will have to follow it for life. This recipe fits right in and I’ve pinned it onto my Skinny One Day (I’ve met my goal weight so maybe I should rename the board!) board.

    • says

      I like 5:2 because it is a diet that doesn’t require too much in the way of calorie counting…and allows a lot of freedome most of the time. Most people don’t realise that if they lose weight by changing their diet, they will probably put it back on again if they change back again. I think that’s common sense really!

  5. says

    Fiona, just wondering if it is possible to substitute the coconut oil for the olive oil. I’m not very keen on the flavour. I do need to find filling recipes, as so far I feel pretty hungry on my fasting days

  6. says

    Glad you’re discovering the wonders of lentils Fiona and I love you’re colour co-ordination. Soup is just splendid at this time of year, it’s warm and filling and hopefully delicious.

  7. Suzanne McC says

    Sounds lush – I like a soup with lentils in it to give it a bit of body, but obviously only if the soup packs plenty of flavour, and it sounds like this one does. It’s bookmarked on my try it list.

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