Lentil Soup

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 236.4
  • Total Fat: 3.7 g
  • Cholesterol: 47.7 mg
  • Sodium: 1,796.0 mg
  • Total Carbs: 31.5 g
  • Dietary Fiber: 10.0 g
  • Protein: 21.6 g

View full nutritional breakdown of Lentil Soup calories by ingredient
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Original Recipe here: http://cookieandkate.com/2015/vegan-lentil

Modified to add protein
Original Recipe here: http://cookieandkate.com/2015/vegan-lentil

Modified to add protein

Number of Servings: 2


    .125 tbsp Extra Virgin Olive Oil
    .50 cup, chopped Onions, raw
    1 carrot (7-1/2") Carrots, raw
    2 clove Garlic
    1 tsp Cumin seed
    .5 tsp Curry powder
    .25 cup Parsley
    1.85 cup Del Monte Diced Tomatoes, No Salt Added
    .50 cup Lentils
    2 serving Broth, chicken: College Inn, Light & Fat Free, 50% less Sodium, Chicken Broth, 1 cup/serv
    1 cup (8 fl oz) Water, tap
    1 fl oz Lemon Juice
    1 tsp Salt
    2 drumstick, bone and skin remov Chicken Drumstick


Warm the olive oil in a large Dutch oven or pot over medium heat. One-fourth cup olive oil may seem like a lot, but it adds a lovely richness and heartiness to this nutritious soup.
Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. Add the garlic, cumin, curry powder and thyme. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often, in order to enhance their flavor.
Pour in the lentils, broth and the water. Add 1 teaspoon salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 30 minutes, or until the lentils are tender but still hold their shape.
Transfer 2 cups of the soup to a blender. Protect your hand from steam with a tea towel placed over the lid and purée the soup until smooth. Pour the puréed soup back into the pot and add the chopped greens. Cook for 5 more minutes, or until the greens have softened to your liking.
Remove the pot from heat and stir in the juice of half of a lemon. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. Serve immediately.

Serving Size: Makes 2 8 oz servings

Number of Servings: 2

Recipe submitted by SparkPeople user MPHILIP4290.

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