Well, everyone’s favorite day of the week has come and gone yet again: Soup Sunday! OK, maybe it isn’t everyone’s favorite day of the week. I definitely love Sundays though. I look forward to making soup each week. Whether it be an old favorite or a new soup, the weekly tradition in our house has become something I look forward to each week. Not only are soups generally easy to make, they tend to be lower in calorie. This soup is so easy and one of the, if not the, lowest calorie soups I’ve made yet.
This soup is filled with fresh vegetables and fiber-rich lentils. I have never cooked with lentils, and I have probably only eaten them once or twice. Lentils taste, to me, similar to beans, which is a great thing. To Samuel, this soup tasted more like a split-pea soup, which is also a great thing. This is such a low calorie soup; the entire pot was only 600 calories. Not to mention, since lentils are filled with fiber, this is a very filling soup. I paired it with some left over toasted Peasant Bread from earlier in the week. Also, there were barely any leftovers of this soup for the next day. So that may tell you just how delicious this soup is. It may not be the prettiest soup in the world, but it is a new favorite in our house.
The first step in making the soup is to set a large pot over medium heat. Spray the bottom with nonstick cooking spray, or you could add one teaspoon of olive oil instead of spraying it. Add the chopped scallions, garlic, and tomato to the pot. Season with salt and pepper. Cook until the vegetables are soft, about 10 minutes. Stir frequently to make sure everything is cooking evenly and not burning. Stir in the cumin and cook for one more minute.Stir in the lentils, potato, and broth.
Bring to a boil and then reduce heat to medium low. Cover and cook until the lentils become tender, about 30 minutes.
Puree the soup with an immersion blender or regular blender. Ladle the soup into a regular blender in batches and blend until smooth. Make sure you leave a vent opening on your blender lid so the soup doesn’t explode due to steam. Top with optional toppings. I highly recommend a nice dollop of light sour cream on top of the soup.
This soup is seriously one of the easiest to make. If the calorie count alone doesn’t convince you to try this, let me just say again this soup is full of wonderful flavor. It really has a nice, mellow bean flavor. I topped ours with light sour cream, and it was absolutely perfect. The soup was thick and hearty, and it didn’t leave us hungry at all. I always make the soups the main dish at dinner on Sundays. I served this with just a little bread on the side and we were definitely full for the evening. I cannot recommend this soup enough. If you are a lentil fan, you’ll love this. If you haven’t tried lentils yet, I believe this soup is a great starting point!
Easy Lentil Soup
Total calories: 600
- 3/4 cup chopped scallions
- 2 garlic cloves, minced
- 1 medium chopped tomato
- 1/2 tsp cumin powder
- 1 cup cup dried lentils (I used brown)
- 1 small red potato, peeled and diced
- 4 cups vegetable broth
- Salt, to taste
- Black pepper, to taste
Optional toppings: light sour cream, chopped scallions
- Heat a large pot over medium heat. Spray with nonstick cooking spray lightly.
- Add the scallions, garlic, and tomato to the pot. Season with salt and pepper. Cook for about 10 minutes, or until vegetables are soft. Stir to evenly cook vegetables. Stir in cumin and cook for 1 more minute.
- Stir in the lentils, potato, and broth. Bring to a boil and then reduce heat to medium low. Cover and cook until the lentils become tender, about 30 minutes.
- Puree the soup with an immersion blender or regular blender. Ladle the soup into a regular blender in batches and blend until smooth. Top with optional toppings (light sour cream is highly recommended!).
1 tsp olive oil for nonstick cooking spray
4 cups chicken broth for 4 cups vegetable broth