200-Calorie Lentil Soup was one of the first recipes I recreated from memory after a crisp autumn walk reminded me of the cozy, nourishing meals from my childhood. My grandmother would stir a bubbling pot of lentils with vegetables and herbs, the aroma floating through the house and calling everyone to the table. Later, while cooking in diners and bistros across the world, I found that every culture had its own version of lentil soup, simple, affordable, and deeply satisfying.
At Fresh Leaf Rezepte, I’ve taken all those memories and global touches and created this delicious, healthy version. This 200-Calorie Lentil Soup is the definition of comfort food made light. It’s rich in plant-based protein, fiber-filled, and easy to batch cook. Perfect for cozy fall evenings or meal prep Sundays, it’s also gluten-free and naturally dairy-free. Whether you’re trying to eat healthier or just love a warm bowl of soup, this dish hits the spot, without ever feeling like “diet food.”
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200 Calorie Lentil Soup
- Total Time: 40 minutes
- Yield: 4 servings
- Diet: Low Calorie
Description
This 200-Calorie Lentil Soup is cozy, nourishing, and packed with plant-based protein and fiber. Perfect for meal prep or chilly nights, it’s naturally vegan, gluten-free, and deeply satisfying.
Ingredients
- 1 cup green or brown lentils (rinsed)
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp turmeric
- Salt and pepper, to taste
- 4 cups low-sodium vegetable broth
- 1 cup canned diced tomatoes
- Juice of ½ lemon
- Optional: chopped parsley for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Cook for 5–6 minutes until softened.
- Stir in garlic, cumin, paprika, and turmeric. Cook for 30 seconds until fragrant.
- Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce to simmer. Cover and cook for 25–30 minutes until lentils are tender.
- Remove from heat and stir in lemon juice. Season with salt and pepper to taste.
- For thicker texture, use an immersion blender to partially blend. Garnish with parsley and serve.
Notes
Use fresh lentils for quicker cooking. Don’t skip the lemon, it brightens the flavor. Store leftovers for up to 5 days or freeze for 3 months. Great for meal prep!
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Healthy
Why You’ll Love This 200-Calorie Lentil Soup
Comforting, Healthy, and Budget-Friendly
This soup checks every box: it’s wholesome, satisfying, and easy on your grocery bill. Lentils are a nutrition powerhouse, and they cook quickly compared to other legumes. With just a few humble ingredients, you get deep flavor and warmth that tastes like it simmered all day. Bonus: it freezes beautifully, so you can always have a bowl ready to warm you up.
We’ve paired this with warm, seasonal flavors similar to our autumn squash soup recipe and the hearty options in our quick and warm soups collection.
Ingredients You’ll Need
You won’t need anything fancy, this soup comes together with ingredients already in your pantry or fridge.
Ingredients (Serves 4):
- 1 cup green or brown lentils (rinsed)
- 1 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp turmeric
- Salt and pepper, to taste
- 4 cups low-sodium vegetable broth
- 1 cup canned diced tomatoes
- Juice of ½ lemon
- Optional: chopped parsley for garnish
Each generous serving of this 200-Calorie Lentil Soup comes in at under 200 calories without sacrificing any flavor or texture.
How to Make 200-Calorie Lentil Soup (Step-by-Step)
Step 1: Sauté the base
Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery, and cook for 5–6 minutes until softened. Stir in garlic, cumin, paprika, and turmeric. Cook another 30 seconds until fragrant.
Step 2: Simmer with flavor
Add lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce to a simmer. Cover and let it cook for 25–30 minutes until the lentils are tender.
Step 3: Finish and brighten
Remove from heat. Stir in lemon juice and season with salt and pepper to taste. For a thicker texture, use an immersion blender to partially blend the soup—or leave it chunky for a more rustic feel.
Garnish with fresh parsley if you like, and serve with a slice of warm sourdough or pita chips.
Pair it with our healthy pumpkin oatmeal bars for a light but filling lunch.
Tips for Perfect Soup Every Time
- Use fresh lentils: Older lentils can take longer to cook and may not soften as well.
- Don’t skip the lemon: That squeeze of acidity at the end really wakes up the flavors.
- Add leafy greens: Stir in a handful of spinach or kale at the end for extra nutrients.
- Meal prep magic: This soup gets even better the next day. Store in the fridge for up to 5 days or freeze for 3 months.
Looking for more meal-prep-friendly soups? Check out our weight watchers soup recipes collection for more inspiration.
Variations to Try
Make It Gluten-Free and Vegan (It Already Is!)
This 200-Calorie Lentil Soup is naturally vegan and gluten-free. Just double-check your broth label to make sure it’s free of any additives or animal-derived ingredients.
Looking for more plant-based cozy meals? You’ll love our vegan mushroom soup, another low-calorie classic.
Spice It Up or Add More Veggies
- Spicy version: Add ½ teaspoon crushed red pepper flakes or a diced jalapeño during the sauté step.
- More veggies: Zucchini, sweet potatoes, or bell peppers make great additions.
- Creamy touch: Blend half the soup for a creamier feel without any dairy.
It pairs beautifully with fall recipes like our pumpkin soup served in mini pumpkins for a fun twist on seasonal dining.
Storage & Reheating Tips
This soup is meal prep gold. Here’s how to store it:
- Fridge: Store in airtight containers for up to 5 days.
- Freezer: Freeze in individual portions for up to 3 months.
- Reheat: Warm on the stovetop or microwave. Add a splash of broth or water if it thickens too much.
For another fiber-rich, freezer-friendly option, try our broad bean pod soup recipe.
Final Thoughts
There’s something incredibly satisfying about a steaming bowl of 200-Calorie Lentil Soup on a chilly afternoon. It brings together simplicity, nutrition, and that homemade warmth we all crave, without blowing your calorie budget. This is the kind of recipe you’ll keep coming back to all season long, especially when your body asks for something grounding and gentle.
Whether you’re diving into healthy eating or just want a quick dinner that feels like a hug, this recipe belongs in your regular rotation.
For another metabolism-boosting bowl, try our cabbage fat-burning soup, a reader favorite with a nutritional kick.
FAQ: 200-Calorie Lentil Soup
1. Can I use red lentils instead of green or brown?
Yes! Red lentils cook faster and break down more, giving the soup a smoother texture.
2. Is this soup suitable for kids?
Absolutely. It’s mild in flavor and packed with veggies, perfect for little taste buds.
3. Can I make this in a slow cooker?
Yes. Sauté the aromatics first, then cook on low for 6–7 hours or high for 3–4 hours.
4. Does it taste good without tomatoes?
It does, though tomatoes add depth. Try a splash of balsamic or more lemon juice as a substitute.