Red Lentil & Zucchini Soup

Contains 172 kcal and 9g of plant-based protein per serving; its high volume at low calories ensures long-lasting satiety.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 120g red lentils (dry) · 425 kcal in the whole recipe
• 2 zucchini · 51 kcal in the whole recipe
• 1 carrot · 41 kcal in the whole recipe
• 1 onion · 40 kcal in the whole recipe
• 1 tbsp olive oil · 133 kcal in the whole recipe
• Salt, cumin, black pepper

Method

1. Required equipment: A medium pot, a knife, a cutting board, and a blender.

   

2. Dice the onion into small cubes, add 1 tablespoon of olive oil to the pot, and sauté over medium heat for 3 minutes until translucent.

   

3. Peel the carrot and chop it into small pieces; dice the zucchinis into cubes without peeling them.

   

4. Add the chopped carrots and zucchinis to the pot and sauté for 2 minutes, stirring occasionally.

   

5. Rinse the red lentils thoroughly under cold water using a strainer and add them to the pot.

   

6. Pour 5 cups of hot water over the mixture, turn the heat to low, and cover the pot with a lid.

   

7. Cook for about 20 minutes until the lentils are completely soft and have broken down.

   

8. Remove the pot from the heat and use a blender to process the soup until it reaches a smooth, consistent texture.

   

9. Add salt, black pepper, and cumin, then stir one last time to serve.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.