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Healthy Batch Cook Lentil Soup Recipe Under 300 Calories Easy and Delicious

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A hearty yet light lentil soup that’s easy to batch cook, packed with wholesome ingredients, and under 300 calories per serving. Perfect for nourishing weeknight dinners or meal prep.

Ingredients

Scale
  • 1 cup (200g) dry lentils, mix of brown and yellow
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 2 medium carrots, diced
  • 2 stalks celery, diced
  • 4 cups (1 liter) vegetable broth, low sodium preferred
  • 1 can (14 oz/400g) diced tomatoes
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground cumin
  • 1 bay leaf
  • Salt and black pepper to taste
  • A handful fresh parsley or cilantro, chopped
  • 1 tablespoon lemon juice

Instructions

  1. Rinse the lentils under cold running water until water runs clear and set aside.
  2. Heat olive oil in a large pot over medium heat. Add chopped onion, diced carrots, and celery. Cook about 7 minutes until veggies soften and onions become translucent.
  3. Add minced garlic, smoked paprika, and ground cumin. Cook 1-2 minutes until fragrant, avoiding burning the garlic.
  4. Add rinsed lentils, vegetable broth, diced tomatoes with juice, and bay leaf. Stir well, scraping bottom of pot.
  5. Bring to a boil, then reduce heat to a gentle simmer. Partially cover and cook 30-35 minutes until lentils are tender but hold shape.
  6. Remove bay leaf. Use an immersion blender to pulse about one-third of the soup until smooth, or blend in batches in a regular blender and return to pot.
  7. Season with salt and black pepper to taste. Stir in lemon juice. Add broth or water if soup is too thick.
  8. Ladle into bowls and garnish with fresh parsley or cilantro. Serve warm.

Notes

Rinse lentils to remove bitterness and dust. Avoid burning garlic by adding it after veggies soften. Simmer gently to keep lentils tender but intact. Blend part of the soup for creaminess without dairy. Add lemon juice at the end to brighten flavors. Reheat leftovers with extra broth if soup thickens.

Nutrition

Keywords: lentil soup, healthy soup, batch cooking, vegetarian, gluten-free, low calorie, easy dinner, meal prep

Find it online: https://elvafood.com/healthy-batch-cook-lentil-soup-recipe-under-300-calories-easy-and-delicious/