Last Updated on January 1, 2026
Healthy, Filling Low-Calorie Diet Recipe – Spinach and Lentil Soup:
Yes, I know I keep making soup for intermittent fasting. Particularly in winter, I find that a generous bowl of homemade 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 favourites, like this spinach soup which I’ve enhanced with lentils 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 remarkably like ‘last year’s soup’, there are subtle differences. I was actually quite surprised that my soup didn’t turn out a murky brown colour, despite the vibrant green of the spinach. 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 is 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
Ingredients
- 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
Instructions
- 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
- 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
- Add in the spinach and cook for 3-4 minutes.
- Blitz with a wand mixer or in a blender. Taste and adjust seasoning as necessary
- Serve with a teaspoon of yoghurt as a garnish
The result was a substantial and thick soup that really does seem to help fill me up on a 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 and Puy lentils are both nutrient-rich foods that provide a wide range of health benefits. Spinach is an excellent source of vitamins A, C and K, as well as folate, iron and calcium, all of which support healthy vision, strong bones and a well-functioning immune system. It is also rich in antioxidants that help protect the body from oxidative stress. Puy lentils are high in protein, complex carbohydrates and dietary fibre, which promote steady energy levels and good digestive health. They are also packed with essential minerals such as iron, magnesium and zinc, and contain folate, which is necessary for cell growth and heart health. Together, spinach and Puy lentils make a highly nutritious combination that supports energy, immunity and overall well-being.
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 an intermittent fasting diet. Because for me, this way of eating has become a lifestyle choice, not a short-term diet.
Looking for something different? Check out our recipe for a low-calorie celery soup
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