Healthy Lentil and Tomato Soup Recipe
created by
Martina G. 06/26/2024
"Lentils and tomato soup with one slide of whole wheat bread"
"And great work with lunch as well! A nice amount of both protein and fiber. Youre doing well lets keep it up!"
See commentsIngredients
- 1 cup dried lentils (green or brown)
- 1 can (14 oz) diced tomatoes (no added sugar)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth (low sodium)
- 1 carrot, diced
- 1 celery stalk, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 cups fresh spinach (optional)
- 1 tablespoon olive oil
- 1 slice whole wheat bread (for serving)
Instructions
- 1. Rinse the lentils under cold water and set aside.
- 2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for about 5 minutes until the vegetables are softened.
- 3. Stir in the cumin and paprika, cooking for another minute until fragrant.
- 4. Add the rinsed lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the lentils are tender.
- 5. If using, stir in the fresh spinach and cook for an additional 2-3 minutes until wilted.
- 6. Season with salt and pepper to taste. Serve hot with a slice of whole wheat bread.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 10g |
| Carbohydrates | 30g |
| Fiber | 10g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 4g |
| Saturated Fat | 0.5g |
Health Benefits
This Healthy Lentil and Tomato Soup is rich in protein and fiber, making it an excellent choice for weight loss. Lentils are a great source of plant-based protein and help keep you full longer. The tomatoes provide antioxidants, while the added vegetables boost the nutrient content. This dish fits well into plant-based and Mediterranean diets, promoting heart health and overall wellness. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad for added nutrients.
- Serve with a dollop of Greek yogurt for creaminess and extra protein.
- Enjoy with a glass of water or herbal tea to stay hydrated.
Recipe Variations and Adjustments
healthy lentil soup recipe
Add more spices like turmeric or chili powder for a different flavor profile.
healthy soup recipe
Incorporate other vegetables like zucchini or bell peppers for added nutrition.
FAQs About This Recipe
Can I use canned lentils instead of dried?
Yes, you can use canned lentils. Just rinse and drain them, and add them in the last 10 minutes of cooking.
How long can I store leftovers?
Leftovers can be stored in the refrigerator for up to 4 days in an airtight container.
Can I freeze this soup?
Yes, this soup freezes well. Store in freezer-safe containers for up to 3 months.
Is this soup gluten-free?
Yes, as long as you use gluten-free bread or omit the bread altogether.
What can I add for extra flavor?
Consider adding fresh herbs like parsley or cilantro before serving for a burst of freshness.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Lentil and Tomato Soup because it’s not only packed with protein and fiber, making it a filling option for weight loss, but it’s also incredibly easy to prepare. Perfect for a quick lunch or dinner, this soup is a comforting choice that doesn’t compromise on flavor. Whether you’re at home or on the go, it’s a nutritious meal that supports your health goals while satisfying your taste buds.
Recipe created by Fitmate Coach; inspired by Martina G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Lentils and tomato soup with one slide of whole wheat bread"
"And great work with lunch as well! A nice amount of both protein and fiber. Youre doing well lets keep it up!"