Simple and healthy lentil soup less than 200 calories!
Simple and healthy lentil soup less than 200 calories!
Homemade lentil soup is light, refreshing and healthy. With chunks of carrots, celery, lentils and spices, you can also add your favorite protein to this already delicious recipe.
Lentil Vegetable Soup
We like the soup recipe very much, and we also like today’s lentil soup recipe. It is not only easy to make, but also very easy to customize! This soup is light and refreshing, and most importantly, healthy (similar to our chicken and vegetable soup and light chicken tortilla soup)! It is filled with chunks of carrots and celery, and it is very flavorful thanks to the red pepper flakes. Of course, if you don’t want to increase calories, you can of course omit this ingredient. Sometimes we like to add grated sausage or pulled pork roast chicken to make it bigger. You can add anything and it will become delicious!
This lentil vegetable soup can be made in 45 minutes on the stove or in an instant pot. The time is about the same-if you plan to make it in advance, just use the Instant Pot and you can choose to keep it “warm” for a few hours.
What are lentils?
Lentils are mini beans, rich in nutrients such as protein, fiber and minerals. They are basically small superfoods. Although there are many varieties of lentils, the most common types are: brown, red, green, French green, and black.
The cooking time of lentils varies by variety. They may take 20-40 minutes! For this recipe, you need to choose brown, green or French green. These lentils keep their shape more easily after cooking for longer periods of time. To prevent them from cracking, we have to fry them and use a little bit of acid in the form of vinegar and tomatoes. The lentils will be cooked as the soup is simmered.
How to make lentil soup
This soup is very simple and you can drink it all year round. This is what you need to do…
In a large saucepan or Dutch oven over medium heat, sauté the vegetables until tender, about 8-10 minutes, add seasonings and lentils. Cook for 5 minutes, then pour the broth.
Simmer for 25-30 minutes or until the lentils are fully cooked. If needed, you can garnish with fresh parsley and serve it hot.
What to serve with lentil soup:
How to store lentil soup and frozen lentil soup?
Place in an airtight container and store in the refrigerator for up to 5 days. To freeze, put it in a freezer Ziploc bag and freeze. You can keep it in the refrigerator for 4-5 months.
How to reheat lentil soup?
If frozen, thaw overnight in the refrigerator. Reheat, put in a pot, cook over medium-low heat until heated through and serve.
Can you add meat to the lentil soup?
Of course! We like to add chicken or sausage to this lentil soup. Be sure to cook it before making the soup, and then add it before simmering.
This soup can be kept warm and served later, or it can be refrigerated and reheated within a week for lunch (preparation of meals!) or for dinner on a busy weekday evening.
How to reheat: If you reheat the whole pot of soup, add another cup of water, stir on the stove and reheat. If you want to reheat a single part, put it in a microwave-safe container and add 1 tablespoon of water, stir and heat until the whole is warm.
For more light soup recipes, please check:
Course soup
American cuisine
Preparation time 15 minutes
30 minutes cooking time
Total time 45 minutes
8 servings
Calories 193 kcal
Author Little Luna
- 2 tablespoons olive oil
- 1 diced yellow onion
- 4 stalks of celery cut into 1/2 inch chuck
- 4 carrots peeled and cut into 1/2 inch pieces
- 4 cloves garlic minced
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 3/4 teaspoon cumin
- â…› teaspoon red pepper flakes
- 2 tablespoons tomato paste
- 1 tablespoon red wine vinegar
- 1 1/4 cups brown, green, French green lentils
- 1 bay leaf
- 6 cups chicken or vegetable broth
- 2 tablespoons freshly chopped parsley
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In a large saucepan or Dutch oven over medium heat, add olive oil. Once it’s hot, add onion, celery and carrots and sautĂ© for about 8 minutes. Add garlic and saute until fragrant, about 2 minutes.
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Sprinkle with salt, pepper, cumin and red pepper flakes. Add tomato sauce, vinegar and lentils. Stir frequently and cook for 5 minutes.
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Add bay leaves and pour the broth. Bring the mixture to a boil. Cover and simmer for 25-30 minutes or until the lentils are fully cooked.
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Add chopped parsley (optional) and serve while hot.
If adding sausages, cook them in the pot first, then take them out of the pot and put them in a place. Do not add olive oil. Sauté the vegetables in the oil of the sausage, then put the sausage back in the pot after adding the lentils. If adding chicken, add the pulled roast chicken (about 2 cups) during the last 10 minutes of cooking time.
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