Hearty Lentil Soup
A comforting, protein-rich lentil soup with vegetables. 280 calories, 18g protein, 16g fiber — a warming option for batch cooking.
Hearty Lentil Soup has 280 calories per serving, with 18g protein, 40g carbs, 4g fat, and 16g fiber. Prep 10 min, cook 30 min.
Nutrition per serving
1 serving(s)
280
Calories
18g
Protein
36% DV
40g
Carbs
15% DV
4g
Fat
5% DV
* %DV based on a 2000 calorie diet
🫘 16g fiber per serving.
📊 280 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
10 min
Cook Time
30 min
Servings
1
Est. Cost
$2.00
Why You’ll Love This Lentil Soup
Lentil soup is a nutrient-dense low-calorie meal. Lentils deliver 18g of protein and 16g of fiber per 280-calorie serving. This soup is warming and well-suited for batch cooking on a budget.
Ingredients
- ½ cup dried lentils (rinsed)
- 1 cup diced carrot
- ½ onion, diced
- 3 cloves garlic, minced
- ½ cup diced tomato
- 1 tsp olive oil
- 3 cups vegetable broth
- Cumin, salt, and pepper to taste
Instructions
-
Heat olive oil in a pot over medium heat. Sauté onion and garlic for 2-3 minutes.
-
Add carrots and tomatoes, cook for 2 more minutes.
-
Add lentils, broth, and spices. Bring to a boil.
-
Reduce heat, cover, and simmer for 25-30 minutes until lentils are tender.
-
Season with salt and pepper to taste.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 18g |
| Carbs | 40g |
| Fat | 4g |
| Fiber | 16g |
Tips
- Batch cook: This recipe easily doubles or triples for meal prep.
- Freezer friendly: Freeze in individual portions for up to 3 months.
- Add greens: Stir in spinach or kale at the end for extra nutrients.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 4 days.
Freezer
Freezer-friendly — store up to 2 months. Thaw overnight in the fridge before reheating.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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