Healthful eating is a hearty comfort lunch meal with this low fat vegetable-bean soup recipe. Vegan-friendly!

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  • Preparation Time

    15 minutes

  • Cooking Time

    25 minutes

  • Difficulty Rating


  • Serves



  1. 1 Tbsp. / 15 ml olive oil
  2. 1 onion, finely chopped
  3. 2 cloves garlic, crushed
  4. 1 stalk celery, chopped, leaves set aside
  5. 2 cups / 300 g potatoes, diced
  6. 6 cups / 1440 ml water
  7. 2 tomatoes, chopped
  8. 2 cups / 385 g lentil beans, cooked


  1. In a large saucepan over medium heat, cook the garlic, celery stalk, and onion in olive oil for about 3 minutes until slightly softened.
  2. Add the potatoes and cook for about a minute while tossing.
  3. Stir in the tomatoes, cover, and simmer for 3 minutes more.
  4. Add the water and bring to a rolling boil. Lower the heat and simmer uncovered, for about 15 minutes.
  5. Stir in the lentils and continue cooking for another 5 minutes.
  6. Add the celery leaves; turn off the heat and cover.
  7. Let stand for 5 minutes before serving.

Serving Size: 1 cup / 240 ml

Exchanges per Serving: 1 Carb, ½ Protein, 0 Fat

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Comments 52

    • If the lentils are the thin orange type, you can use them as is. If you are using thicker lentils, simply cook the lentils ahead of time – soak the dry lentils for a few hours, then boil them for at least an hour until tender, and then add them to the other ingredients in this recipe.

  1. I love soups, but my freezers are full, so I need to try different ones and see which fills me up best and I truly enjoy for Lunch. Can most of these soup for lunch be exchanged from 1 cup to 3 cups, by just multiplying the Exchanges?

  2. Hi, Elaine. It depends on the soup. In the case of a hearty soup like this that contains a few food groups (protein, carbohydrate, and vegetables), it can – in your case, you can have 3 cups (720 ml) for a lunch. If you want more, you can add more lentils and less potatoes to the recipe.

  3. I prepared this dish with the whole stalk celery thinking it meant the whole celery stalk is this ok or should I remove some of the celery. And also how much salt can I add. It’s somewhat bland tasting.

  4. Hi, Iholyoak. The exchanges are provided in the area just above the comments here. The exchanges are very much like hte American Diabetes Association exchanges, so that one serving of the soup provides 15 grams of carbohydrates, 5 grams of protein, and 2 grams of fat.

  5. Would this soup be easy to make as Purée – My husband does not eat any vegetables but loves soup – would I have to add cream. Please help I am not a soup maker but think this would be great to get some veggies in him.

    Thanks for any help.

  6. Everything I have made I’ve put in individual containers and froze for later uses, for my lunches, dinners, even breakfasts. I leave for work early and don’t get home until late. I even cook my grains, barley, quinoa, oats, etc. and put everything in the freezer. Everything tastes fine. When food is so costly you’ve got to do what you can in order to get your money’s worth.

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