Hearty Lentil Soup
390 calories · 18 g protein · Dinner
Prep time
10 min
Cook time
35 min
Servings
4
Calories
390 per serving
This hearty lentil soup is the kind of dinner that fills you up for very few calories. Brown lentils simmer with carrots, celery, and crushed tomatoes until the broth turns thick and gently spiced.
A big bowl lands around 390 calories with 18 grams of protein and a serious dose of fiber, which is exactly what keeps cravings down on a deficit. It also costs about a dollar a serving.
Ingredients
- olive oil2 tbsp (28 g)
- yellow onion, diced1 medium (110 g)
- carrots, diced2 medium (120 g)
- celery, diced2 stalks (80 g)
- garlic, minced3 cloves (9 g)
- ground cumin1 tsp (3 g)
- smoked paprika1/2 tsp (1 g)
- brown lentils, rinsed and picked over1 cup (192 g)
- canned crushed tomatoes28 oz (794 g)
- low sodium vegetable broth4 cups (960 g)
- kosher salt1 tsp (6 g)
Directions
- 1
Warm the olive oil in a large pot over medium heat and cook the onion for 4 minutes until softened.
- 2
Add the carrots and celery and cook 5 more minutes, stirring now and then.
- 3
Stir in the garlic, cumin, and smoked paprika and cook 30 seconds until fragrant.
- 4
Add the lentils, crushed tomatoes, broth, and salt and bring to a boil.
- 5
Lower the heat, cover partially, and simmer 30 to 35 minutes until the lentils are tender.
- 6
Taste and adjust the salt, then ladle into bowls; for a creamier texture, blend a cup of the soup and stir it back in.
Nutrition (approximate)
390
Calories
18 g
Protein
54 g
Carbs
8 g
Fat
Nutrition values are approximate and calculated per serving.
Tips
- ✓The soup thickens as it sits; thin leftovers with a splash of broth or water when reheating.
- ✓Refrigerate up to 5 days or freeze for 3 months in single serving containers.
- ✓Stir in 2 cups of baby spinach during the last 2 minutes for extra greens.
