This Lentil Soup is full of flavor and packed with nutrients! With lentils, vegetables, and a variety of herbs and spices, it’s a filling and hearty meal that’s low in calories and high in fiber and protein. This is an easy, one-pot meal that’s perfect for lunch, dinner, or even meal prepping for the week.

Ingredients:

  • 1 tbsp olive oil (2 points)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp dried thyme
  • 1/2 tsp ground paprika
  • 1 bay leaf
  • 1 cup dried lentils, rinsed and drained
  • 4 cups low-sodium vegetable or chicken broth
  • 1 (14.5 oz) can diced tomatoes, with juice
  • Salt and pepper to taste
  • 2 cups fresh spinach (optional, for added greens)
  • 1 tbsp fresh lemon juice (optional, for brightness)

Instructions:

  1. Sauté the vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, and celery. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
  2. Add garlic and spices: Add the minced garlic, cumin, turmeric, thyme, and paprika. Stir to coat the vegetables with the spices, and cook for 1-2 minutes until fragrant.
  3. Add lentils and broth: Add the rinsed lentils to the pot, along with the vegetable or chicken broth, and the diced tomatoes (with their juice). Stir to combine. Add the bay leaf, and season with salt and pepper to taste.
  4. Simmer the soup: Bring the soup to a boil, then reduce the heat to low and let it simmer, uncovered, for 25-30 minutes, or until the lentils are tender. Stir occasionally and check for doneness.
  5. Add greens (optional): In the last 5 minutes of cooking, stir in the fresh spinach (if using) and cook until wilted.
  6. Finish and serve: Once the lentils are tender, remove the bay leaf and stir in the fresh lemon juice (if using) for a bright touch. Taste and adjust the seasoning with more salt, pepper, or spices if desired.
  7. Serve: Ladle the soup into bowls and serve hot. You can garnish with fresh herbs or a drizzle of olive oil, if desired.

Nutritional Information (per serving, based on 6 servings):

  • Calories: 180 kcal
  • Protein: 12g
  • Carbohydrates: 33g
  • Fiber: 15g
  • Sugars: 7g
  • Fat: 4g
  • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 400mg
  • Potassium: 600mg
  • Vitamin A: 90% DV
  • Vitamin C: 30% DV
  • Calcium: 6% DV
  • Iron: 15% DV

Weight Watchers Points (Freestyle):

  • 3 SmartPoints per serving (using olive oil and low-sodium broth)

Note: Nutritional values are estimates and may vary based on specific ingredients used.

This Weight Watchers Lentil Soup is a great choice for those looking for a nutritious and filling meal without using too many points.