Spicy Tomato and Lentil Soup

Calories in Spicy Tomato Lentil Soup

This soup makes 4 hearty servings and is 297 calories per serving.

If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 200+ calorie recipes.

If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.

Ingredients Needed

To prepare this soup you will need the following ingredients:

• Red Lentils: These lentils cook quickly and break down to create a creamy texture, making them ideal for soups.
• Onion: just a regular white or brown onion
• Garlic: fresh garlic minced, but lazy or jarred mince garlic is fine also
• Ginger: fresh grated ginger root or you can used ginger paste in a jar
• Celery - fresh trimmed stalks
• Fresh Leeks: trimmed, washed and sliced thinly sliced
• Sweet potato: peel and cubed
• Spices: ground ginger, ground cumin, paprika, cayenne
• Tabasco sauce: This fiery condiment adds a spicy kick to the dish and is optional. If you don't have Tabasco, feel free to use a similar hot sauce to achieve a comparable flavour or even a pinch of red chili flakes.
• Tomatoes: his recipe calls for fresh, diced tomatoes, which I prepare by peeling the skin with a serrated peeler. However, if you find that more convenient, canned diced tomatoes are a perfectly acceptable substitute. Just be mindful to choose a reputable brand to avoid the watery consistency sometimes found in less expensive options.
• Stock: It's crucial to use the right ratio of stock cubes for the required amount of stock. Not all stock cubes are the same, and using the wrong amount can result in either a bland and watery broth or an overly salty stock. You can use vegetable stock or chicken stock.
• Tomato puree (paste): this is concentrated tomato paste that comes in a tube or small can
• Salt and Pepper: These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
• Low Calorie Spray: I use a low-calorie spray with no added emulsifiers or other ingredients.
• Parsley or coriander: it's the perfect finishing touch for the soup. You can skip it if you'd like, but it adds a delightful and healthy touch of green to the overall presentation
• Yoghurt: fat free plain yoghurt

Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.

See the recipe card for specific quantities and instructions.

Variations

This Spicy Tomato and Lentil Soup recipe is versatile and welcomes a variety of substitutions to suit your pantry or taste preferences. Below are some suggested variations:

• Sweet Potato Swap: For a different twist on the sweetness and texture, try using butternut squash or even carrot in place of sweet potato. Both offer a rich, sweet base that complements the spices beautifully
• Adding Proteins: For an extra protein boost, consider adding chunks of cooked chicken, beef, or even a can of drained and rinsed chickpeas.
• Herb Varieties: While parsley and coriander are suggested, feel free to experiment with other herbs such as thyme or rosemary for a different aromatic experience.
• Creaminess Addition: If you enjoy a creamier soup, consider blending part of the soup to achieve a smoother texture. Alternatively stir through some coconut milk for lovely creaminess and to balance the spices.

These variations allow you to tailor the Spicy Tomato and Lentil Soup to your dietary needs, taste preferences, or simply to what you have available in your kitchen.

More Soup Recipes

Are you in search of more Low Calorie Soup recipes? Look no further! Here are some great choices below:

• Easy Chickpea and Tomato Soup
• Carrot and Butter Bean Soup
• Spicy Sweet Potato, Red Pepper and Carrot Soup
• Asparagus and Sweet Potato Soup
• Roasted Vegetable Soup with Israeli Couscous and Feta
• Minestrone Soup
• Cream of Tomato Soup

or if you would like more recipe ideas or sides to make with this recipe - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.

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