Four-Legume Soup (8g Net Carbs, 14g Plant Protein)
This is a Turkish-inspired winter soup that packs four different legumes (red lentils, green lentils, chickpeas, and white beans) into one pot. Each bowl runs about 220 calories with 14g of plant protein, 9g of fiber, and just 8g of net carbs thanks to the way legume fiber offsets total carbs. It is designed for people on a Mediterranean or low-carb pattern who want a hearty, warming meal without a big blood-sugar spike.
Why This Recipe Works
Layering four legumes gives you a range of textures and cook times in one bowl: red lentils dissolve and thicken the broth, green lentils hold their shape and give a firm bite, chickpeas add creamy roundness, and white beans bring silkiness.
Using canned chickpeas and white beans (drained and rinsed) is the smart shortcut; the dried lentils need less than 30 minutes and give the soup a fresh-cooked character.
Building the base with softened onion, carrot, and celery in olive oil over low heat for 8 minutes concentrates natural sugars, and finishing with a spoon of tomato paste bloomed in the oil deepens the flavor without needing broth cubes.
Fresh lemon juice at the end brightens the whole pot and helps iron absorption.
Readers who found this helpful also liked our guide on low carb meals.
For more on this topic, check out our guide on low calorie paleo desserts.
Legume Soup Recipe
Ingredients
- 34 fl. oz. water
- 1 tbsp. green lentils
- 1 tbsp. red lentils
- 1 tbsp. bulgur wheat
- 1 tbsp. white rice
- 1 medium size egg
- 1 tbsp. all-purpose flour
- 1 small onion
- 3 garlic cloves
- 6 1/2 fl. oz. Greek yogurt
- 1 tbsp. butter
- 3 tbsp. sunflower oil
- 1/2 tbsp. chili flakes
- 1 tbsp. dried mint
- Salt and pepper to taste
Instructions
- Put all the legumes in a strainer and wash them well. Place 1 liter of water in a soup pot and add the legumes to this water. Close the pot’s lid and boil the legumes until they become soft.
- Meanwhile, pour Greek yogurt into a large mixing bowl. Add 1 tbsp of all-purpose flour and 1 egg to the yogurt. Grate the garlic and add it to the flour mixture. Mix well and set it aside.
- Preheat a small skillet. Meanwhile, finely chop the onion. Add sunflower oil to the skillet. Once the oil heats up, add the butter and melt it. Add the chopped onion and fry for a while. Then, add all the spices and fry for a short while. Set aside.
- Take 2 ladles of the water in which the legumes were boiled and add them to the yogurt dressing, mixing well. Then add the dressing to the pot where the legumes were boiled. Boil the soup for a short while, and it’s ready to serve.
Video
Notes
- Green lentils can change the color and taste of the water in which they are boiled, which some people may not prefer. If you're one of them, boil the green lentils separately in a pot and then drain the water. Add them to the other legumes last.
- To further increase the vitamin value, you can add some broth to the water while boiling the legumes.
- If you prefer not to see onions in your soup, you can choose to grate them instead of chopping them or puree them in a blender before adding to the soup.
Nutrition
Ingredient Notes
Use red split lentils for thickening; whole red lentils will not break down properly. French green (Puy) lentils hold their shape best of any variety and give the soup its texture.
For canned beans, look for BPA-free lined cans and rinse thoroughly to remove excess sodium (rinsing removes roughly 40 percent of surface salt). Bionaturae, Eden, and 365 Whole Foods brands are all good choices.
Homemade vegetable or chicken broth is ideal; if using boxed, choose low-sodium so you can control salt yourself. Fresh flat-leaf parsley and a good extra virgin olive oil at the table make the finished bowl. If you want a smoky note, add a small pinch of smoked paprika with the tomato paste.
For more on this, take a look at our carrot ginger soup recipe guide.
Tips and Variations
Sweat the onion, carrot, and celery in 2 tablespoons of olive oil over medium-low heat for 8 minutes until soft and translucent, not browned. Add the tomato paste and cook another 90 seconds to darken it. Add the lentils and broth, bring to a simmer, and cook 20 minutes.
Add the canned chickpeas and white beans in the last 5 minutes just to heat through; adding earlier will overcook them into mush. For a Mediterranean protein boost, stir in cooked shredded chicken breast at the end for another 25g of protein per bowl.
For a vegan version, keep as written and serve with a dollop of coconut cream. For a fully low-FODMAP version, skip the onion, garlic, and beans, keeping only the two lentil types. For heat, add a pinch of Aleppo pepper or crushed red pepper flakes at the finish.
Serve with a side of warm crusty bread or over cooked bulgur.
Storage and Reheating
Refrigerate for up to 5 days in a sealed container. The soup thickens overnight; loosen with a splash of broth when reheating. Freezes well for 3 months in single-serving portions. Reheat from frozen over low heat with the lid on, stirring every few minutes.
