Easy recipes
Quick Lentil and Vegetable Soup
Cooked-lentil soup with carrot, tomato, and spinach in 30 minutes: about 340 calories per bowl.
Key takeaways
- 10 min prep · 20 min cook · 1 servings.
- ≈ 340 kcal per serving; recalculate with your brands and amounts.
- Adjust thickness with water or broth without changing the logged lentil weight.
Why it works
Starting with cooked lentils shortens dinner prep. If using canned lentils, rinse them and taste before adding salt.
Makes 1 servings. Each has an estimated 340 calories; brands, actual weights, and cooking oil change the result. Adapt the recipe to your needs.
Measured ingredients
- 160 g cooked lentils
- 100 g carrot and onion
- 100 g crushed tomato
- 50 g spinach
- 5 g olive oil
- 200 ml water or lower-sodium broth
How to make it
- Sauté carrot and onion in the measured oil.
- Add tomato, lentils, and broth; simmer 15 minutes.
- Stir in spinach, cook until wilted, and serve.
How to log it in Kcalories
Log every ingredient, including oil, using its pre-cooking weight or a matching database entry. Add the whole recipe and divide by 1 equal servings. If you substitute an ingredient, update the log: the number on this page is a reference only.
Frequently asked questions
How many calories are in a serving?
About 340 calories with the listed amounts. Weigh and log your ingredients for your own estimate.
Can I substitute ingredients?
Swap spinach for Swiss chard; log any added bread separately.
Official sources for further reading
About the author: Dr. Hugo Daniel Parrales López
Dr. Hugo Parrales is a physician and Kcalories developer. He shares practical guides to food, physical activity, and habit tracking to help readers make informed decisions. This content is educational and does not replace individual medical advice.
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