Last Updated on March 9, 2024
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.
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.
- 1 Medium Carrot Finely diced
- 30 g Black or Puy Lentils Dry weight (Washed)
- 750 ml 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
- 200 g Fresh spinach Washed
- 1 Medium Onion Peeled and finely diced
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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
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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
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Add in the spinach and cook for 3-4 minutes.
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Blitz with a wand mixer or in a blender. Taste and adjust seasoning as necessary
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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
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.
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.
Petra Beck says
Well I’m most certainly not considering the 5:2 diet, but I love soups in general and this recipe puts two of my favourite soup ingredients togeter – spinach and lentils. Now why have I never thought of this before?
Andrew Petrie says
Another example of the versatility of spinach and lentils. The health benefits are the cherry on the cake !
Angie S says
This is my 5:2 go-to soup – love it, thanks!
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.
Tracy Nixon says
Sound lovely! I love soups, especially if they are filling and healthy too!
Sarah Mills says
sounds yum x
Sinead ORourke says
defo be trying this. looks so good.
Choclette 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.
Pamela Morse says
Super filling and full of flavor. I am making this one just as you wrote it…right up my culinary alley!
Mary @ Green Global Travel says
I love spinach! This soup looks great! 🙂 Thanks for sharing.
Galina V 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
Fiona Maclean says
of course, you can use any oil. I’m experimenting a bit with coconut oil and I do like it. But you could use olive oil or even butter if you wanted
This looks delicious
i may have to try this although the title puts me off x and the colour x
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.
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!
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.
I love Spain and I think the diet there is rather healthier than here…lots of fish and fresh veggies.
This looks delicious! Thanks for sharing! I love that it is only 105 calories per bowlfull!
Thanks Jill, and for letting me know about the link! I am a bit careless sometimes!
This soup looks really delicious and healthy too.Please do link it to Lets cook with green veg event at simply.food.
will do Nayna;)
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 🙂
it is really nice – not sweet at all, just very soft and buttery
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.
Thanks, I’m not veggie, but sometimes it’s easier to make filling and healthy food that IS vegetarian.