Lentil Soup: A low-calorie recipe for connoisseurs

Updated: 23/08/2019 – 12:33 pm

light soup
Our low-calorie recipe for a hearty slow soup


Protein-rich lentils and healthy vegetables: With this low-calorie lentil soup, you can even go through a diet well.

Photo: iStock / CGissemann

Protein-rich lentils and healthy vegetables: With this low-calorie lentil soup, you can even go through a diet well.

Lose weight with slow soup? That’s possible – if you pay attention to low-calorie preparation and proper ingredients. Read here how it works.

Ingredients for 4 servings:

  • 200 g lentils, brown and dried
  • water to soak
  • 1.5 l vegetable broth
  • 2 laurel leaves
  • Salt pepper
  • 2 onions
  • 5 carrots
  • 300 g celery
  • 2 leeks
  • 1 tablespoon oil
  • 2 cloves garlic
  • 2 tablespoons mustard
  • 1 tablespoon sugar
  • thyme
  • 3 tablespoons balsamic vinegar

Approximately per serving:

  • 328 calories
  • 7 grams of fat
  • 46 grams of carbohydrates
  • 18 grams of protein

Prepare time:

  • 25 minutes (plus 12 hours for soaking and 50 minutes for cooking)

And that’s how it’s done


  1. It is best to cover the dried lentils and soak them in about 700 ml of water overnight. Then bring the soaking water and 400 ml of the vegetable stock to a boil in a large soup pot. Season with salt and pepper, add bay leaves. Boil for 40 minutes.
  2. Meanwhile, peel the onions, carrots and celery, then cut into small cubes. Wash the leek and cut into thin rings. Heat the oil in a large pan and sauté the vegetables in it. Peel a squash, grate it and squeeze the juice. Let everything cook for about ten minutes.
  3. Now defrost the vegetables with a little broth. Boil another five minutes. Add the contents of the pan to the lentils in the pan and stir.
  4. Remove the bay leaves and season the soup with mustard, sugar, thyme and balsamic vinegar. Then it can be served.


Tip: Do you need meat stuffing? Then cut yourself some Viennese sausages into the soup. It comes with a few more calories, but then the whole thing is much more filling. Just right for hungry eaters.

Such a hearty soup is just the thing when it gets colder outside. It is best if the soup also has few calories, because: Christmas and the Advent season will be quite rich and hearty – you do not need the extra pounds in the fall.


Do you like to eat healthy and calorie-conscious? Then you will find many more recipes with less than 400 calories per serving in our image gallery.


Not just our spice, low calorie lentil soup suitable for the slim line. Try it too: our light version of the hearty cheese and porous soup with minced meat. How to do it, watch the video:



You will find many other guides and recipes for your diet as well as ideas for home cooking and delicious soups in our times.


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