Healthy & Special Diets > Recipes for Weight Management > High-Satiety Recipes > Lunches that Keep You Full Longer

Hearty Lentil Soup with Vegetables

A comforting and nutritious lentil soup packed with fiber and protein. This soup is designed to keep you feeling full and satisfied, making it an excellent choice for weight management.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
4
Ingredients
  • 1 cup Brown or Green Lentils
  • 6 cups Vegetable Broth
  • 1 Carrot
  • 1 Celery Stalk
  • 1 Onion
  • 2 cloves Garlic
  • 1 can (14 oz) Diced Tomatoes (canned)
  • 1 Bay Leaf
  • 1 tbsp Olive Oil
  • 1 tbsp Lemon Juice
  • 1/2 tsp Dried Thyme
  • to taste Salt
  • to taste Black Pepper
  • 2 tbsp Fresh Parsley

Sautéing the Vegetables

Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, carrot, and celery, and cook until softened, about 5-7 minutes. Add the minced garlic and cook for another minute until fragrant.

Adding the Remaining Ingredients

Stir in the lentils, diced tomatoes (with their juice), vegetable broth, bay leaf, dried thyme, salt, and pepper. Bring the soup to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender.

Finishing the Soup

Remove the bay leaf. Stir in the lemon juice. Taste and adjust seasoning as needed.

Serving

Ladle the soup into bowls and garnish with fresh parsley. Serve hot.

Nutrition Facts (Estimated per serving)

  • Calories: Approximately 250-350
  • Protein: 15-20g
  • Fat: 5-10g
  • Carbohydrates: 40-50g
  • Fiber: 15-20g

Note: These values are estimates and may vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

  • Hydration: Lentil soup is a hydrating meal due to its high water content.
  • Fiber Content: The high fiber content of lentils promotes satiety and aids in digestion.
  • Protein Source: Lentils are an excellent source of plant-based protein.
  • Sodium Content: Be mindful of the sodium content, especially if using canned diced tomatoes or store-bought vegetable broth. Opt for low-sodium options whenever possible.

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FAQ

  • Can I use different vegetables?

    Yes, feel free to add other vegetables like spinach, kale, or zucchini for extra nutrients and flavor.
  • Can I make this soup in a slow cooker?

    Yes, you can. Sauté the vegetables first, then transfer everything to a slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
  • How long does this soup last in the refrigerator?

    This soup can last in the refrigerator for up to 4-5 days when stored in an airtight container. It also freezes well.