Healthy Low Calorie Lentil Soup

Hey there, soup lovers!

Are you in the mood for something warm and cozy? I’ve got the perfect recipe for you!

Today, I’m excited to share my low-calorie lentil soup.

It’s healthy, hearty, and packed with flavor.

Plus, it’s super easy to whip up and perfect for meal prep!

Let’s dive into this delicious, guilt-free goodness!

low calorie lentil soup
Image: mollyshomeguide.com / Photographer Molly

Suggestions for Ingredient Substitution

Vegetable broth can be replaced with chicken or beef broth for a different flavor profile and added protein. Use the same amount, but be aware this will change the dish from vegetarian to non-vegetarian. For a lower-sodium option, use water with additional herbs and spices to compensate for flavor. Red lentils can be substituted with green or brown lentils, which have a slightly firmer texture and longer cooking time. Increase cooking time by about 10-15 minutes if using these alternatives. Fresh spinach can be swapped with frozen spinach or kale for convenience and similar nutritional benefits. If using frozen spinach, reduce the quantity to about 8 oz and add it near the end of cooking. For kale, add it earlier in the cooking process to allow more time for it to soften.

Preparation Time 10-15 minutes
Cooking Time 40-45 minutes
Total Time 50-60 minutes
Level of Difficulty Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

  • Calories: 500-600
  • Protein: 30-40 g
  • Fat: 5-10 g
  • Carbohydrates: 80-90 g

Ingredients

  • 4 cups vegetable broth or stock, separated
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 3 carrots, diced
  • 3 celery sticks, diced
  • 1 tablespoon italian herb mix
  • 1 teaspoon ground cumin
  • Salt and pepper, to taste
  • 1 can diced tomatoes (15 oz)
  • 1 cup rinsed red lentils
  • 1 bag fresh spinach (16 oz)

Step 1: Sauté Onions and Garlic

In a large pot, pour 1/4 cup of the vegetable stock on the bottom.

Add onions and garlic, then cook on medium heat until the onions are translucent, making sure to stir occasionally to avoid sticking.

Step 2: Add Carrots and Celery

Add the carrots and celery into the pot with the onions and garlic.

Continue cooking for an additional 5 minutes, allowing the vegetables to slightly soften.

Step 3: Season the Vegetables

Add Italian seasoning, cumin, and salt and pepper to taste.

Stir well to ensure the vegetables are evenly coated with the spices, enhancing the soup’s flavor profile.

Step 4: Combine Remaining Ingredients and Simmer

Add the remainder of the vegetable stock, a can of diced tomatoes, and lentils to the pot.

Increase the heat and bring the mixture to a boil.

Once boiling, cover the pot and reduce the heat to medium-low.

Let the soup simmer for 30 minutes, stirring occasionally to prevent sticking and to ensure even cooking.

Step 5: Incorporate Spinach and Serve

When you’re ready to serve, gradually add the bag of spinach to the soup, one handful at a time, stirring to combine.

Although it may seem like a lot of spinach, it will wilt down quickly and integrate seamlessly into the soup.

Serve the soup hot, topped with a squeeze of fresh lemon juice and optionally, freshly chopped parsley for added brightness and flavor.

low calorie lentil soup
Image: mollyshomeguide.com / Photographer Molly

low calorie lentil soup
Image: mollyshomeguide.com / Photographer Molly

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