Low Calorie Green Lentil Soup

Green lentil soup has been a staple in cuisines across the world for centuries, with records of lentils being consumed as far back as Ancient Mesopotamia. This simple yet nutritious dish is a cornerstone of Middle Eastern, Mediterranean, and South Asian cooking, evolving over time to suit different regional flavours. Traditionally, lentil soup is made with a variety of herbs, spices, and vegetables, creating a comforting meal that is both hearty and nourishing. This version is a low-calorie green lentil soup, using simple ingredients to achieve a rich, satisfying flavour without unnecessary calories. Perfect for your weight loss journey!

Why is this low calorie lentil soup so healthy?

This low-calorie green lentil soup is packed with nutrient-dense ingredients that contribute to a balanced diet. It is naturally low in calories and high in fibre, protein, and essential vitamins. The use of fresh vegetables, lentils, and spices makes it a wholesome and nourishing option. This recipe contains just 330kcal per serving.

• Green lentils – High in plant-based protein and fibre, helping to keep you full for longer.
• Onion – Contains antioxidants and supports heart health.
• Bell pepper – Rich in vitamin C, aiding immune function and skin health.
• Garlic – Has antibacterial properties and supports immune health.
• Cumin – Aids digestion and may help regulate blood sugar levels.
• Thyme – Contains antibacterial compounds and supports respiratory health.
• Paprika – High in antioxidants and adds depth of flavour.
• Turmeric – Known for its anti-inflammatory benefits.
• Passata – A source of lycopene, which promotes heart health.
• Spinach – Rich in iron and essential vitamins, supporting overall well-being.

This recipe is naturally low in calories due to the absence of high-fat ingredients. The use of dried lentils instead of canned reduces sodium levels, while fresh vegetables enhance the nutritional profile without adding extra calories.

Do you have a diet restriction?

This low calorie green lentil soup is:

• Vegan
• Vegetarian
• Dairy-free
• Gluten-free
• Nut-free
• Ultra-processed food free
• Low fat
• Low calorie
• Low GI
• Syn free

Step 1: Soak the Lentils

Start by rinsing the dried green lentils under cold running water to remove any dust or debris. Place them in a bowl and cover with warm water, allowing them to soak for at least 30 minutes. Soaking softens the lentils, reducing their cooking time and improving their texture in the soup. Once soaked, drain them in a colander and set aside. If you prefer a thicker soup, you can skip soaking, but the lentils will take longer to cook and may require extra stock.

Step 2: Prepare the vegetables

Heat a large saucepan over medium heat and add a drizzle of avocado oil. While the pan heats, dice the onion and bell pepper (or sweet pointed pepper, if using) into small, even pieces to ensure they cook evenly. Add them to the pan and fry for about 5 minutes, stirring occasionally. Letting the vegetables develop some light charring adds depth to the flavour of the soup. If they start to stick, add a small splash of water to deglaze the pan. The natural sweetness of the onions and peppers enhances the overall taste of this low-calorie green lentil soup.

Step 3: Add spices

Finely mince the garlic or use a garlic press for a smoother texture. Add the garlic to the pan along with the cumin, thyme, paprika, turmeric, salt, and pepper. Stir everything together, ensuring the vegetables are fully coated in the spices. Fry for 1–2 minutes, stirring constantly, to toast the spices and release their natural oils. This step is essential for developing a rich and aromatic base for the soup. If the spices stick, lower the heat slightly and add a small splash of water to prevent burning while keeping the flavours intense.

Step 4: Add lentils and simmer the green lentil soup

Pour in the passata and vegetable stock, stirring well to combine. Add the drained lentils and stir again to distribute them evenly. Turn the heat up until the soup reaches a gentle simmer, then reduce it to low and cover the pan with a lid. Allow the soup to cook for 30 minutes, stirring occasionally. If it thickens too much, add a little extra water or stock to reach your preferred consistency. In the last few minutes of cooking, stir in the fresh spinach and let it wilt into the soup. You can serve the soup as it is, or for a slightly smoother texture, blend a portion of it before stirring it back in. Enjoy hot with toasted sourdough for a satisfying, healthy meal.

Serve

You can leave the soup chunky or use a hand blender to partially blend it for a smoother texture. Serve hot with toasted sourdough on the side.

Variations

• Add carrots and celery – Enhance the flavour and texture by including finely chopped carrots and celery in the base.
• Spicy version – Add a pinch of chilli flakes or cayenne pepper for a warming kick.
• Extra protein – Stir in cooked shredded chicken or chickpeas for additional protein.
• Creamy lentil soup – Blend a portion of the soup and add a splash of coconut milk for a creamy texture.
• Herb swap – Replace thyme with fresh coriander or parsley for a different aromatic twist.

FAQ

1. Can I make this soup in advance?
Yes! This soup stores well and actually tastes better the next day as the flavours continue to develop.

2. How do I store leftovers?
Allow the soup to cool completely before transferring it to an airtight container. It can be stored in the fridge for up to 4 days.

3. Can I freeze this soup?
Yes, this soup freezes well. Store in a freezer-safe container for up to 3 months. Thaw overnight in the fridge before reheating.

4. How can I reheat this soup?
Reheat on the hob over low heat, stirring occasionally until warmed through. Add a splash of water if it has thickened. You can also microwave it in short bursts, stirring in between.

5. Can I use red lentils instead?
Red lentils cook faster and will create a creamier soup, but they work as a great substitute if you don’t have green lentils on hand.

6. Is this soup good for weight loss?
Yes, it is naturally low in calories and high in fibre, helping to keep you full while supporting a healthy diet.

7. What can I serve with this soup?
Toasted sourdough, wholegrain bread, or a side salad all pair well with this soup for a balanced meal.

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