Low-Fat Lentil Soup
A hearty, low-fat lentil soup packed with vegetables and savory flavors, perfect for health-conscious eaters seeking comfort and nutrition in a easy-to-make meal.
Ingredients
Instructions
- Place all ingredients except rice and Parmesan in a large saucepan.
- Bring to a boil.
- Reduce heat and simmer for 1 to 1.5 hours.
- Add more broth if desired.
- Serve over cooked brown rice and sprinkle with Parmesan cheese.
Tips & Substitutions
For added flavor, consider sautéing the onion and carrots in a bit of olive oil before adding them to the soup. If you don’t have tamari, regular soy sauce works as a substitute. Feel free to add other vegetables such as celery or bell peppers for extra nutrition. To enhance the taste, a squeeze of lemon juice before serving can brighten the flavors.
Serving Suggestions
Serve the soup hot over a bed of cooked brown rice for a hearty meal. For a delightful contrast, pair it with a side salad or some crusty whole-grain bread. It also pairs beautifully with Two Grain Lemon Pilaf for a complete Mediterranean-inspired feast.
Storage & Reheating
Store any leftover soup in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it on the stovetop over medium heat until heated through, adding a splash of broth if it thickens too much. The soup also freezes well for up to 3 months; thaw in the fridge before reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Lentil Soup contains roughly 586 calories, with 26g protein, 121g carbohydrates, and 4g fat. It is an excellent source of vitamin A (333% of the Daily Value), dietary fiber (120% of the Daily Value), and potassium (76% of the Daily Value). Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned lentils instead of dried ones?
Yes, you can use canned lentils to save time. If using canned, reduce the cooking time and add them during the last 15-20 minutes of simmering. This will prevent them from becoming mushy while still allowing the flavors to meld.
Is there a vegetarian alternative to chicken broth?
Absolutely! You can substitute the defatted chicken broth with vegetable broth for a completely vegetarian dish. This will maintain the soup's richness while keeping it meat-free.
How can I make this soup spicier?
To add some heat, incorporate red pepper flakes or diced jalapeños while cooking. Alternatively, serve it with a dash of hot sauce on top for those who prefer a kick. Experimenting with spices can elevate the flavor profile to your liking.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).