Lentil and tomato soup

Name: Lentil and tomato soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1 tbsp olive oil (13.5 g); 1 medium onion, chopped (110 g); 2 medium carrots, chopped (122 g); 2 cloves garlic, chopped (6 g); 1 can (14.5 oz) canned tomatoes, with their juice (411 g); 3 cups lentils, cooked (594 g); 4 cups (1 liter) water; 1 tsp ground cumin; Salt, pepper, and a squeeze of lemon or lime

A thick vegan soup of lentils, tomatoes, carrots, and onion, partly blended. Makes four bowls.

244calories

15 gprotein

39 gcarbs

4 gfat

Per serving, 1 of 4. Calories and macros from USDA values for the amounts below.

In these collections: Meal prep Dinner under 500 calories

Photo of a similar dish: pedro furtado on Pexels.

Ingredients

Olive oil1 tbsp · 13.5 g119 cal
Onion, chopped1 medium · 110 g44 cal
Carrots, chopped2 medium · 122 g50 cal
Garlic, chopped2 cloves · 6 g9 cal
Canned tomatoes, with their juice1 can (14.5 oz) · 411 g66 cal
Lentils, cooked3 cups · 594 g689 cal
Whole recipe, 4 servings977 cal

To taste, not counted: 4 cups (1 liter) water; 1 tsp ground cumin; salt, pepper, and a squeeze of lemon or lime. They add a few calories at most.

Method

Warm the oil in a large pot over medium heat. Add the onion and carrots and cook for 8 to 10 minutes, until soft.
Stir in the garlic and cumin for 30 seconds.
Add the tomatoes, lentils, water, and a pinch of salt. Bring to a boil, then simmer, partly covered, for 15 to 20 minutes, until the carrots are tender.
Blend about half the soup, with a stick blender in the pot or in batches in a blender, for a thicker texture. Or leave it chunky. Season with salt, pepper, and lemon.
Serve in four bowls.

Make ahead and store: Cool the soup and store it in four containers. It thickens in the fridge; add a splash of water when you reheat it. Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Reheat until steaming hot all the way through, 74 °C (165 °F).

How the calories add up

Each bowl has about 244 calories and 15 g of protein, almost all of it from the lentils.
The lentils are weighed cooked. About 1¼ cups of dry lentils make 3 cups cooked; simmer them in water until tender and drain before adding.
Broth instead of water adds some calories and salt; use its label in the recipe calculator. A slice of whole-wheat bread on the side adds 81.

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Recipe by the Calorify team. Nutrition is calculated from USDA FoodData Central (SR Legacy) values for the amounts listed, then rounded. It is an estimate, not a lab analysis, and your ingredients and portions may differ. Times are approximate. General information, not individualized nutrition advice. Read our editorial approach.