This hearty and nutritious lentil soup is packed with protein, fiber, and vegetables, making it an ideal meal for those looking to support their weight loss journey. Rich in antioxidants from turmeric and loaded with vitamins from fresh vegetables, this soup provides sustained energy while keeping you satisfied. The combination of red lentils, colorful vegetables, and aromatic herbs creates a delicious and filling dinner option.
Ingredients
European Measurements (Serves 4-6):
- 200g red lentils
- 1 medium onion (approximately 150g)
- 2 cloves garlic
- 3 medium carrots (approximately 300g)
- 2 stalks celery (approximately 100g)
- 1 tsp turmeric powder
- 1 tsp Italian herbs blend
- 1.2-1.5 litres water
- 75g fresh spinach
- 2 tbsp fresh parsley or coriander, chopped
- Salt and black pepper to taste
- Juice of 1/2 lemon
- 150g firm tofu, cubed (optional)
- 1 small chili pepper, sliced (optional)
For Herb Bread:
- 3 slices whole grain bread
- 2 tbsp olive oil
- 1/2 tsp dried garlic powder
- 1/2 tsp Italian herbs
- Pinch of salt
US Measurements (Serves 4-6):
- 1 cup red lentils
- 1 medium onion (approximately 5 oz)
- 2 cloves garlic
- 3 medium carrots (approximately 10 oz)
- 2 stalks celery (approximately 3.5 oz)
- 1 tsp turmeric powder
- 1 tsp Italian herbs blend
- 5-6 cups water
- 2.5 oz fresh spinach
- 2 tbsp fresh parsley or cilantro, chopped
- Salt and black pepper to taste
- Juice of 1/2 lemon
- 5 oz firm tofu, cubed (optional)
- 1 small chili pepper, sliced (optional)
For Herb Bread:
- 3 slices whole grain bread
- 2 tbsp olive oil
- 1/2 tsp dried garlic powder
- 1/2 tsp Italian herbs
- Pinch of salt
Step-by-Step Instructions
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Total Time: 40 minutes
Preparing the Vegetables
- Wash and prepare lentils: Rinse the red lentils thoroughly under cold water in a fine mesh strainer until the water runs clear. Remove any debris or damaged lentils.
- Prepare vegetables: Peel and dice the onion into small, uniform pieces. Mince the garlic cloves finely. Wash and peel the carrots, then cut them into rounds or small cubes. Clean the celery stalks and chop them into small pieces.
- Sauté aromatics: In a large soup pot or Dutch oven, heat a small amount of water or use a non-stick pan. Add the diced onion and cook for 3-4 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
Building the Soup Base
- Add main vegetables: Add the chopped carrots and celery to the pot. Cook for 3-4 minutes, stirring occasionally, until the vegetables begin to soften slightly.
- Add lentils and spices: Add the rinsed red lentils to the pot along with the turmeric powder and Italian herbs. Stir everything together to coat the lentils with the spices and combine with the vegetables.
- Add water and simmer: Pour in enough water to cover the ingredients by about 5cm (2 inches). Bring the mixture to a boil over medium-high heat, then reduce heat to low, cover the pot, and let it simmer for 15-20 minutes.
- Check consistency: Stir occasionally and check if the lentils are tender and beginning to break down. Red lentils cook quickly and will start to create a slightly thick, creamy texture as they cook.
Preparing the Herb Bread
- Preheat oven: While the soup is simmering, preheat your oven to 180°C (350°F).
- Prepare bread: Cut the bread into cubes or leave as whole slices. In a small bowl, mix the olive oil with dried garlic powder, Italian herbs, and a pinch of salt.
- Season bread: Brush or drizzle the seasoned oil mixture over the bread pieces, ensuring they’re evenly coated.
- Bake bread: Place the seasoned bread on a baking tray and bake for 8-10 minutes until golden brown and crispy. Remove and set aside.
Finishing the Soup
- Add leafy greens: After the lentils have cooked for 15-20 minutes and are tender, add the fresh spinach to the pot. The spinach will wilt quickly in the hot soup.
- Season and finish: Add salt and black pepper to taste. Stir in the fresh chopped parsley or coriander. Cover and cook for an additional 5 minutes to allow the flavors to meld.
- Final touches: Remove from heat and stir in the fresh lemon juice. The lemon brightens the flavors and adds a fresh finish to the soup.
- Optional additions: If using tofu, gently fold in the cubed tofu pieces. Add sliced chili pepper for those who enjoy heat.
Nutritional Information
Per serving (1/4 of recipe without tofu):
- Calories: 220-240
- Protein: 12-14g
- Carbohydrates: 40-45g
- Dietary Fiber: 8-10g
- Fat: 2-3g
- Iron: 4-5mg
- Folate: 180-200mcg
- Potassium: 600-700mg
- Vitamin A: 8000-10000 IU
- Vitamin C: 15-20mg
With tofu added (per serving):
- Additional 80-100 calories
- Additional 8-10g protein
- Additional 3-4g fat
Key Health Benefits: Red lentils are an excellent source of plant-based protein and fiber, which help maintain stable blood sugar levels and promote satiety. The high fiber content supports healthy digestion and can aid in weight management. Turmeric provides powerful anti-inflammatory compounds, while the variety of vegetables delivers essential vitamins, minerals, and antioxidants that support overall health and metabolism.
Recipe Variations and Substitutions
Protein Variations
- Chicken Version: Add diced cooked chicken breast in the last 5 minutes of cooking
- Vegetarian Protein: Include chickpeas or white beans along with the lentils
- Tempeh Addition: Crumbled tempeh can replace tofu for different texture and flavor
- Egg Enhancement: Stir in beaten eggs during the last few minutes for an egg-drop soup style
Vegetable Modifications
- Root Vegetable Mix: Add diced sweet potato, parsnip, or turnip with the carrots
- Mediterranean Style: Include diced tomatoes, zucchini, and bell peppers
- Leafy Green Options: Substitute spinach with kale, chard, or collard greens
- Seasonal Vegetables: Add whatever vegetables are in season for variety
Spice and Herb Variations
- Middle Eastern: Use cumin, coriander, and cinnamon instead of Italian herbs
- Indian Inspired: Add curry powder, garam masala, and fresh ginger
- Mediterranean Blend: Include oregano, basil, and rosemary
- Smoky Version: Add smoked paprika for a deeper flavor profile
Texture Options
- Chunky Style: Leave vegetables in larger pieces for more texture
- Smooth Soup: Blend half the soup for a partially smooth consistency
- Completely Smooth: Blend the entire soup for a creamy texture
- Grain Addition: Add cooked quinoa, rice, or barley for extra heartiness
Storage and Meal Prep Tips
This soup stores beautifully in the refrigerator for up to 5 days and can be frozen for up to 3 months. The flavors actually improve after a day, making it perfect for meal prep. Store in portion-sized containers for easy reheating.
When reheating, you may need to add a little water or broth as the lentils continue to absorb liquid. The soup will thicken as it sits, which is completely normal.
The herb bread is best served fresh but can be stored in an airtight container for 2-3 days. Re-crisp in a dry pan or oven before serving.
Weight Loss Benefits and Serving Suggestions
This soup is particularly effective for weight management because it’s high in fiber and protein while being relatively low in calories. The combination helps you feel full and satisfied without excess calories. The turmeric may help reduce inflammation, which can support healthy metabolism.
For optimal weight loss results, serve this soup as your main dinner dish with a side salad or steamed vegetables. The high fiber content will help you feel satisfied while supporting healthy digestion.
Frequently Asked Questions
Can I use other types of lentils instead of red lentils? Yes, you can substitute with green or brown lentils, but they will require a longer cooking time (25-30 minutes) and won’t break down as much, creating a different texture. Green and brown lentils will maintain their shape better, while red lentils partially dissolve to create a naturally creamy consistency.
How can I make this soup more filling without adding calories? Increase the vegetable content by adding more celery, carrots, or leafy greens. You can also add zucchini, bell peppers, or cabbage. These vegetables are very low in calories but add bulk and nutrients. Another option is to add more herbs and spices for flavor without calories.
Is this soup suitable for meal prep and freezing? This soup is excellent for meal prep and freezes very well for up to 3 months. However, if you plan to freeze it, avoid adding the fresh spinach and lemon juice until after reheating. Add these ingredients fresh when you reheat individual portions. The soup may thicken after freezing, so add a little water when reheating.
Can I make this soup in a slow cooker? Absolutely! Add all ingredients except spinach, fresh herbs, and lemon juice to your slow cooker. Cook on low for 4-6 hours or high for 2-3 hours. Add the spinach and fresh herbs in the last 15 minutes of cooking, then stir in lemon juice before serving.
What’s the best way to increase the protein content? Besides adding tofu, you can include cooked chicken, turkey, or fish. For plant-based options, add hemp seeds, nutritional yeast, or additional lentils. Greek yogurt can be stirred in just before serving for extra protein and creaminess, though this will add calories.
This nutritious lentil soup provides a perfect balance of protein, fiber, and vegetables that can support healthy weight management while delivering satisfying flavors and textures. The recipe’s flexibility allows for endless variations to keep your meals interesting and aligned with your dietary preferences.
