Fakess Recipe

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  1. Wash and trim the onion, carrots and celery and dice them.
  2. Put the onion, carrot, celery and olive oil in a larger, non-stick frying pan over medium-low heat.
  3. Stir the vegetables every few minutes so they don't burn.
  4. Once the vegetables have softened, after 7-10 minutes, add garlic, bay leaves, and chicken stock and turn the heat down to low so the pan is just simmering.
  5. Check over the lentils carefully for rocks or other foreign matter-remove them.
  6. Rinse and drain the lentils.
  7. Add lentils to a stock pot or very large sauce pan with 6 cups of water.
  8. Put lentils over high heat until they are come to a rolling boil.
  9. Once the lentils boil, cover them with a lid and turn the heat down to medium or medium low (they should be gently boiling.).
  10. Once lentils have boiled for 25 minutes, add the remaining 2 cups of water and boil for 10 more minutes.
  11. Remove lentils from heat and take out 2 cups of lentils and place them in a separate bowl.
  12. Add the vegetables and stock mixture to the lentil pan with the remaining lentils.
  13. Remove bay leaves.
  14. Use immersion blender to puree the soup.
  15. Stir in the tomato paste and the 2 cups of reserved lentils into the pureed soup.
  16. Heat the soup over low heat until it comes to a simmer.
  17. Stir in the balsamic vinegar.
  18. Add salt and pepper to taste.
  19. Serve.
  20. Note: this soup freezes well.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 189.27 Kcal (792 kJ)
Calories from fat 34.97 Kcal
% Daily Value*
Total Fat 3.89g 6%
Sodium 557.72mg 23%
Potassium 619.76mg 13%
Total Carbs 27.92g 9%
Sugars 3.85g 15%
Dietary Fiber 13g 52%
Protein 10.34g 21%
Vitamin C 10.3mg 17%
Vitamin A 0.2mg 8%
Iron 3.1mg 17%
Calcium 77.4mg 8%
Amount Per 100 g
Calories 45.86 Kcal (192 kJ)
Calories from fat 8.47 Kcal
% Daily Value*
Total Fat 0.94g 6%
Sodium 135.15mg 23%
Potassium 150.18mg 13%
Total Carbs 6.77g 9%
Sugars 0.93g 15%
Dietary Fiber 3.15g 52%
Protein 2.5g 21%
Vitamin C 2.5mg 17%
Vitamin A 0.1mg 8%
Iron 0.7mg 17%
Calcium 18.8mg 8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.3
  • 4

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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