Spiced Lentil and Tomato Soup – 210 cals

5 weeks in and we’ve stuck to the 5:2 diet assiduously (that small glass of wine the other evening Did Not Count). So far I have lost an unimpressive kilo, but Mr C is slimming down a treat. Not sure what that means, or whether it’s too early to tell. But we have been lunching on a variety of lentil based meals and this one is a favourite.


Lentils are a great way to introduce protein without fat and I find help to keep me fuller for longer.

Spiced lentil and tomoto soup – makes 5 portions at around 210 calories per serve. All calories listed are estimates


  • 250g red lentils – 800 cals
  • 1/2 tablespoon olive oil – 60 cals
  • 200g onion, chopped – 80 cals
  • 1 large garlic clove, finely chopped
  • 1/2 teaspoon celery seeds (or you can use celery salt but cut down on other salt if so)
  • 1 tin chopped tomatoes – 80 cals
  • 1 red chilli, sliced finely
  • 1 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon harrissa paste or add an extra chilli to taste
  • good glug of Worcestershire sauce
  • 500ml campbells chicken stock – 40 cals
  • Coriander or parsley, chopped

Fry the onions, garlic and chilli in the oil until lightly browned. Add the cumin, stir once or twice until aromatic, and then add the rest of the ingredients except the herbs. Top with a litre of water and simmer for 30 minutes, stirring occasionally. Add more water if it gets too thick. The lentils will break up and result in a thick, warming soup. Top with the chopped herbs and serve.

This freezes really well and makes an excellent grab and go ‘2’ day lunch.


2 thoughts on “Spiced Lentil and Tomato Soup – 210 cals

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