Hearty Lentil Vegetable Soup

This comforting soup is packed with plant-based protein and dietary fiber from lentils, keeping you full and satisfied for longer.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 cup dry lentils · 650 kcal in the whole recipe
• 5 cups water
• 2 tablespoons vegetable oil · 233 kcal in the whole recipe
• 1 tablespoon finely chopped onion · 3 kcal in the whole recipe
• 1 cup low-sodium canned tomato sauce · 78 kcal in the whole recipe
• 1 garlic clove (or 1/2 teaspoon garlic powder) · 4 kcal in the whole recipe
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 bay leaf
• 1 celery stalk, chopped · 5 kcal in the whole recipe
• 2 tablespoons vinegar · 6 kcal in the whole recipe

Method

1. Rinse and sort the dry lentils, then place them in a deep pot with 5 cups of water.

   

2. Bring the water to a boil, then stir in the vegetable oil, chopped onion, tomato sauce, garlic, salt, black pepper, bay leaf, and chopped celery.

   

3. Reduce the heat to low, cover the pot, and simmer slowly for about 1 hour until the lentils are tender, adding a bit more water if needed.

   

4. Stir in the vinegar, remove the garlic clove and bay leaf, and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.