Weight Watchers Lentil Soup

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Weight Watchers Lentil Soup is a complete, satisfying meal that keeps your WW points in your budget. Still, you get such a delicious meal that is free from unhealthy fats and added sugars. This soup features protein-packed lentils, delicious spices, & some fresh healthy veggies. Serve this Weight Watchers Lentil Soup for lunch as a healthy & delicious option. The best part is that this soup is so simple to make.
Let’s adhere to the recipe to have this comforting soup with perfection!

STATISTICAL OVERVIEW:

  • Diet: Weight Watchers, high fiber, low saturated fats
  • Course: A starter/Main course
  • Cuisine: Middle Eastern/ Mediterranean
  • Size/serving: 1.5 cups
  • Total servings: Eight servings
  • Time for preparation: 15 minutes
  • Cooking time: Forty mins
  • Working time(total): 55 minutes
  • Mode of difficulty: Easy
  • Basic mode of cooking: Stovetop simmering

TOOLS:

  • A ladle
  • Spatula/spoon(wooden)
  • Immersion blender
  • A Dutch oven/Soup pot(big)
  • Spoons & cups for measuring
  • Knife & board for cutting

INGREDIENTS:

  • A diced onion
  • Parsley/cilantro, fresh for garnishing
  • 1 tablespoon of olive oil
  • Juice of lemon, 1 tbsp
  • 2 cloves of minced garlic
  • A leaf of bay
  • 2 diced carrots, normal-sized
  • To taste of salt & pepper
  • 2 stalks of celery, diced
  • Half a teaspoon of thyme, dried
  • 1 cup of lentils, green/dry brown
  • Half a teaspoon of paprika, smoked
  • 1 can of tomatoes, diced
  • A teaspoon of cumin, ground
  • 6 cups of broth(vegetable)

INGREDIENT NOTES:

CARROTS & CELERY:

  • These veggies provide nutrition. Replace either veggie with sweet potato, diced zucchini, bell pepper, etc. You may drop any one of the veggies.

SPICES:

  • We have mentioned the amount of spices for a rough idea of the standard taste. You may increase the amount of thyme, cumin, or paprika as per your demand.

LENTILS:

  • If you want the mashed lentils, then use the red ones. Otherwise, green/brown lentils will give you the perfect texture in the soup.

JUICE OF LEMON:

  • It enhances the overall flavor of the soup. Go for vinegar(apple cider/white wine) if you don’t have lemons.

BROTH OF VEGETABLES:

  • If you want to enjoy the taste of chicken as well, then replace it with chicken broth if you are not a pure vegetarian. Either of the broths should be low in sodium

OIL:

  • Olive/avocado oil, ghee are healthy fats, but you can also lower the amount to have lower WW points.

TOMATOES:

  • Use canned tomatoes with no added sugar. Crush them well or roast over fire for a unique twist.

INSTRUCTIONS:

  1. Include the oil in a pot(big) over a normal flame.
  2. Include onions, carrots, & celery once the oil is heated.
  3. Cook them on a normal-low flame for around seven minutes.
  4. When all of them become tender, add garlic.
  5. Cook one more minute, the garlic will also become fragrant.
  6. Now, start adding the spices like pepper, cumin, salt, paprika, & thyme one after another.
  7. Spices should be followed by the washed lentils(green/brown).
  8. Mix using the spoon to patiently cover everything with the spices.
  9. After that, include the broth(vegetable), bay leaf, & tomatoes(diced).
  10. Wait for the whole liquid to boil & then lower the flame.
  11. Place the lid over the pot & leave the soup to cook till our lentils are tender.
  12. This will take around thirty-five minutes.
  13. As you see, the lentils are tender, remove the leaf of bay.
  14. Include the juice of the lemon & mix, then taste.
  15. If you think there ought to be additional spices, then go for them.
  16. Your Weight Watchers Lentil Soup is ready to serve.

TIPS:

  • Must properly wash the lentils to remove any dust or stones.
  • Cooking the soup on a low flame & cover with lid will soften the lentils & develop more taste without evaporating the excess liquid.
  • In the last five minutes of cooking, adding your choice of low-carb veggies, like spinach/kale, will make your soup more nutritious.
  • If you want the smooth, puree-like soup, then blend it fully. Otherwise, use three pulses of the blender to partially blend the soup. This will make your
  • soup thick with chunks of lentils still in it. You may leave it as it is if you like liquid soup full of chunks.

STORAGE DETAILS:

REFRIGERATING:

  • Once the soup is at a normal surrounding temperature, then shift it to a container with a lid(sealed). Enjoy it for around five days while keeping it chill in the fridge.

FREEZING:

  • Pack similarly as above in individual servings. Then it will be easy to defrost only the portion you want to eat. It will be well frozen for around a hundred days.

REHEATING:

  • Warm it up again on the burner with a little water/broth. This will adjust the soup consistency if it is too thick after chilling.

FAQs:

Is it feasible to make the soup in any other type of utensil?

  • Sure! You can use either of them as per availability. While the Instant Pot will take fifteen minutes on high flame with the natural release of the pressure. If using the slow cooker, give the soup around four hours on high and 7 hours on low to cook properly.

How can I adjust the consistency if my soup becomes too thick?

  • Include a little water/broth & mix it up. Give a boil. Continue until you reach the uniformity you want.

NUTRITIONAL FACTS/SERVING:

Serving size: One and a half cups
Calories: ~180 kcal
Carbs (total): Twenty-eight grams
Fiber: 9 g
Net carbohydrates: Nineteen grams
Fats: 3 grams
Proteins: Thirteen grams
Sugar: ~4 g
The recipe has only 3 Weight Watchers Points/serving.