batch cooking low calorie lentil soup with potatoes and winter vegetables

A hearty, nutritious soup that's perfect for meal prep and weight management. Packed with protein, fiber, and winter vegetables, this recipe serves 8 and keeps beautifully in the freezer.

The Story Behind This Recipe

I created this recipe during a particularly busy winter when I needed something warm, comforting, and healthy to keep me going through long workdays. As someone who loves batch cooking but also watches calories, I wanted a soup that was filling without being heavy.

The inspiration came from my grandmother's lentil soup, but I lightened it up by using more vegetables and less oil. The potatoes add creaminess without needing cream, and the winter vegetables make it seasonal and nutritious.

Now, this is my go-to recipe when I need to meal prep for the week or want to have something ready for unexpected guests. It's become a staple in my kitchen, and I hope it becomes one in yours too!

Ingredient Breakdown

This soup is built on a foundation of wholesome, nutrient-dense ingredients that work together to create a flavorful, satisfying dish.

Lentils: I use brown or green lentils for their earthy flavor and ability to hold their shape. They're high in protein and fiber, making this soup filling without being heavy.

Potatoes: Russet or Yukon Gold potatoes add creaminess and body to the soup. They're naturally low in calories but high in potassium and vitamin C.

Winter vegetables: Carrots, celery, and kale provide a mix of textures and flavors. The carrots add natural sweetness, the celery brings freshness, and the kale contributes a hearty, slightly bitter note.

Vegetable broth: The base of the soup is made with low-sodium vegetable broth to keep the calories in check while adding depth of flavor.

Aromatics: Onion, garlic, and bay leaves form the flavor base. The onion and garlic caramelize slightly, adding sweetness and complexity, while the bay leaves infuse the soup with a subtle herbal note.

Spices: A blend of cumin, paprika, and black pepper adds warmth and depth without overpowering the natural flavors of the vegetables.

All of these ingredients come together to create a soup that's not only delicious but also packed with nutrients and perfect for batch cooking.

Step-by-Step Instructions

1. Prep the vegetables

   Dice the onion, peel and chop the carrots and celery into small pieces, and peel and cube the potatoes into 1-inch pieces. If using fresh kale, remove the stems and chop the leaves into bite-sized pieces.

2. Sauté the aromatics

   In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened and translucent. Add the minced garlic and cook for an additional 1 minute until fragrant.

3. Add the spices

   Stir in the ground cumin, paprika, and black pepper. Cook for 30 seconds until the spices are toasted and fragrant, which helps to deepen their flavors.

4. Add the vegetables and lentils

   Add the chopped carrots, celery, potatoes, and lentils to the pot. Stir to coat the vegetables and lentils with the spices. Pour in the vegetable broth and add the bay leaves. Stir well to combine.

5. 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 and potatoes are tender. Stir occasionally to prevent the soup from sticking to the bottom of the pot.

6. Add the kale

   Stir in the chopped kale and cook for an additional 5 minutes, or until the kale is wilted and tender. If using frozen kale, add it at the beginning of the simmering process.

7. Season the soup

   Remove the bay leaves and discard them. Taste the soup and season with salt and pepper as needed. The amount of salt you need will depend on the saltiness of your vegetable broth.

8. Adjust the consistency

   If the soup is too thick, add more vegetable broth or water to reach your desired consistency. If it's too thin, simmer it for a few more minutes to reduce it slightly.

9. Serve and enjoy

   Ladle the soup into bowls and serve hot. Garnish with a drizzle of olive oil, a sprinkle of fresh parsley, or a dollop of Greek yogurt for added creaminess.

Expert Tips & Tricks

• Rinse the lentils: Before adding them to the soup, rinse the lentils under cold water to remove any debris and excess starch. This helps to prevent the soup from becoming too thick.
• Use low-sodium broth: To keep the calories in check, use low-sodium vegetable broth. You can always add salt at the end to taste.
• Cut the vegetables evenly: Cut the vegetables into similar-sized pieces so that they cook at the same rate. This ensures that everything is tender and cooked through at the same time.
• Simmer uncovered: Simmering the soup uncovered helps to concentrate the flavors and reduce the liquid slightly, resulting in a more flavorful soup.
• Make it ahead: This soup tastes even better the next day, as the flavors have time to meld together. Make it ahead and reheat it when you're ready to serve.
• Freeze it: This soup freezes beautifully. Portion it into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop.
• Garnish it: A drizzle of olive oil, a sprinkle of fresh parsley, or a dollop of Greek yogurt adds a nice touch and enhances the flavors of the soup.

Common Mistakes & Troubleshooting

• Overcooking the lentils: Lentils can become mushy if they're overcooked. Keep an eye on them and remove the pot from the heat as soon as they're tender.
• Not rinsing the lentils: Failing to rinse the lentils can result in a soup that's too thick or has a gritty texture. Always rinse them before adding them to the soup.
• Using too much salt: Since the vegetable broth already contains salt, be careful not to add too much salt to the soup. Taste it before adding salt and adjust as needed.
• Not cutting the vegetables evenly: If the vegetables are cut into different sizes, they won't cook at the same rate. Cut them into similar-sized pieces for even cooking.
• Using high heat: Simmering the soup on high heat can cause the vegetables to break down too quickly and the soup to become mushy. Keep the heat at a low simmer.
• Not tasting as you go: Tasting the soup as you cook it allows you to adjust the seasoning and ensure that it's flavorful. Don't wait until the end to taste it.

Variations & Substitutions

• Different lentils: You can use red lentils instead of brown or green lentils, but keep in mind that they cook faster and have a softer texture.
• Different vegetables: Swap out the winter vegetables for other seasonal produce, such as butternut squash, sweet potatoes, or zucchini.
• Different spices: Experiment with different spices, such as turmeric, coriander, or smoked paprika, to change up the flavor profile.
• Add protein: For a heartier soup, add cooked chicken, turkey, or tofu. This will increase the calorie count but also make the soup more filling.
• Make it creamy: For a creamier soup, stir in a dollop of Greek yogurt or coconut milk at the end of the cooking process.
• Make it spicy: Add a pinch of cayenne pepper or a diced jalapeño to give the soup a spicy kick.

Storage & Freezing

This soup keeps beautifully in the refrigerator and freezer, making it perfect for batch cooking and meal prep.

• Refrigerator: Store the soup in an airtight container in the refrigerator for up to 5 days. Reheat it on the stovetop over medium heat until hot.
• Freezer: Portion the soup into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop.
• Reheating: Reheat the soup on the stovetop over medium heat until hot. If the soup is too thick after reheating, add a splash of vegetable broth or water to thin it out.

FAQ Section

Enjoy your batch cooking low calorie lentil soup with potatoes and winter vegetables! Let me know in the comments if you try this recipe or have any questions.

Batch Cooking Low Calorie Lentil Soup with Potatoes and Winter Vegetables

4.8/5 (120 ratings)

Prep: 15 min Cook: 45 min Total: 1 hr

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Serves: 8 Difficulty: Easy

Ingredients

1 cup dried brown or green lentils

2 medium potatoes, diced

1 large carrot, diced

1 small onion, chopped

2 cloves garlic, minced

1 small zucchini, diced

1 cup frozen peas

4 cups low-sodium vegetable broth

1 can (14 oz) diced tomatoes

1 tsp dried thyme

1 tsp smoked paprika

Salt and pepper to taste

2 tbsp olive oil

Fresh parsley for garnish

Instructions

1

Rinse lentils thoroughly under cold water and set aside.

2

Sauté vegetables: Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until softened (3-4 min).

3

Add vegetables: Stir in carrot, potato, and zucchini. Cook for 5 minutes, stirring occasionally.

4

Combine liquids: Add vegetable broth, diced tomatoes, lentils, thyme, and smoked paprika. Bring to a boil.

5

Simmer: Reduce heat to low, cover, and simmer for 30-35 minutes until lentils and potatoes are tender.

6

Add peas: Stir in frozen peas and cook for an additional 2-3 minutes until heated through.

7

Season: Adjust salt and pepper to taste. If the soup is too thick, add a little water or broth.

8

Garnish and serve: Ladle into bowls and garnish with fresh parsley.

Recipe Notes

• For extra flavor, add a splash of lemon juice before serving.
• This soup freezes beautifully - portion and freeze for up to 3 months.
• For a creamier texture, stir in 1/4 cup coconut milk at the end.
• Make it heartier by adding 1 cup of chopped spinach in the last 5 minutes.

Nutrition Information (per serving)

• Calories: 180 kcal
• Protein: 10g
• Carbohydrates: 32g
• Fiber: 8g

• Fat: 2.5g
• Saturated Fat: 0.3g
• Sodium: 350mg
• Sugar: 6g