Hearty & Wholesome Lentil Soup

What changes—and what stays

From 450-600 kcal per serving to 350 calories

Focuses on naturally low-fat ingredients and uses only 10 ml olive oil for sautéing, avoiding additional fats or cream often used to enrich soups, thus keeping the fat content minimal. Aromatic vegetables (mirepoix) form the foundation, deepened by earthy spices like cumin. The slow simmer allows the lentils to break down slightly, creating a naturally thick texture, while a touch of acidity from lemon juice brightens the overall profile, ensuring a well-rounded and comforting taste.

Ingredients for 2

Measure first; timing is part of how this recipe uses less fat.

• 180 gbrown or green lentils— rinsed
• 10 mlolive oil
• 100 gonion— diced
• 80 gcarrots— diced
• 80 gcelery— diced
• 15 ggarlic— minced
• 5 gground cumin
• 1000 mlvegetable broth
• 400 gcanned diced tomatoes— undrained
• 15 mlfresh lemon juice
• 2 gsalt
• 1 gblack pepper

Method

Each step includes heat, a visible cue, and a recovery.

1

Step 1 · follow the visible cue

Prepare Vegetables and Lentils

Rinse the lentils thoroughly under cold water. Dice the onion, carrots, and celery into small, uniform pieces. Mince the garlic. Have all your ingredients ready for sautéing.

Look for: Lentils are rinsed clean; all vegetables are uniformly diced.

2

Step 2 · follow the visible cue

Build the Aromatic Base

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrots, and celery and cook for 7-10 minutes, stirring occasionally, until softened and fragrant. Stir in the minced garlic and ground cumin, cooking for another minute until aromatic.

Look for: Vegetables are tender-soft, and spices are fragrant.

3

Step 3 · follow the visible cue

Simmer the Soup

Add the rinsed lentils, vegetable broth, and undrained canned diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 30-35 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

Look for: Lentils are soft and easily mashed; soup has slightly thickened.

4

Step 4 · follow the visible cue

Finish and Serve

Remove the soup from the heat. Stir in the fresh lemon juice, 2 g salt, and 1 g black pepper. Taste and adjust seasoning as needed. Ladle the hot soup into bowls.

Look for: Soup is seasoned to taste, and the lemon brightens the flavors.

Calories at the same serving size

The estimate uses the listed ingredients divided into 2 servings. Brand labels, trimming, and the amount left in the pan can change the result.

Frequently asked questions