Vegan Weight-Loss Lentil Soup

4.4

(7)

4 Reviews

This vegan weight-loss lentil soup recipe has the familiar flavors of turmeric, ginger and cumin that pair so well with lentils. Lentils, green beans and spinach give this vegan soup a healthy dose of fiber that helps you feel fuller, longer. Serve this soup with a little extra lemon and cilantro.

Julia Levy

Updated on September 19, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

20 mins

Total Time:

1 hr

Servings:

Nutrition Profile:

Nut-Free Dairy-Free Soy-Free Vegan Vegetarian Egg-Free Gluten-Free

Jump to Nutrition Facts

Why Is This Lentil Soup Weight-Loss-Friendly?

This green lentil soup features 9 grams of fiber per serving. Fiber is a key nutrient that helps you feel full for longer periods of time, so you're more likely to feel satisfied after eating a bowl of this delicious soup. Plus, fiber prevents your body from absorbing some of the calories in the foods you eat. Fiber also helps people maintain a healthier weight over time.

How to Store Lentil Soup

Lentil soup can be stored in an airtight container and refrigerated for up to 5 days. To reheat, you can microwave the soup on High until warm.

Can You Freeze Lentil Soup?

Yes, lentil soup is easy to freeze. After the soup has cooled, portion and store it in freezer-safe containers. Freeze for up to 2 months. Be sure to label the containers so you can keep track of its freshness. Check out more tips for freezing soup.

Additional reporting by Alex Loh

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Ingredients

2 tablespoons extra-virgin olive oil
1 cup chopped yellow onion
1 tablespoon minced garlic
2 teaspoons ground turmeric
1 teaspoon ground ginger
½ teaspoon ground cumin
4 cups lower-sodium vegetable broth
1 cup dry green lentils
1 (15 ounce) can no-salt-added chickpeas, rinsed
¾ teaspoon salt
1 cup chopped fresh spinach
1 cup frozen green beans
1 tablespoon fresh lemon juice
1 teaspoon crushed red pepper
Cilantro sprigs for garnish

Directions

Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add garlic, turmeric, ginger and cumin; cook, stirring constantly, until fragrant, about 1 minute. Stir in broth, lentils, chickpeas and salt. Bring to a boil over medium-high heat. Reduce heat to medium-low to maintain a simmer; cover and cook, stirring occasionally, until the lentils are tender, 30 to 40 minutes.
Remove from heat and stir in spinach, green beans and lemon juice, stirring until the spinach wilts and the green beans are heated through, about 1 minute. Ladle the soup into 6 bowls; sprinkle with crushed red pepper and garnish with a sprig of cilantro, if desired.

Originally appeared: EatingWell.com, November 2020; updated October 2022

Nutrition Facts (per serving)

253	Calories
7g	Fat
37g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size about 1 cup
Calories 253
% Daily Value *
Total Carbohydrate 37g	13%
Dietary Fiber 9g	32%
Total Sugars 4g
Protein 12g	24%
Total Fat 7g	9%
Saturated Fat 1g	5%
Vitamin A 1570IU	31%
Sodium 479mg	21%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.