Heart-Healthy Red Lentil Soup

Warm, nourishing, and packed with flavor, this Heart-Healthy Red Lentil Soup is the perfect blend of comfort and nutrition. Brimming with wholesome ingredients like protein-rich red lentils, tender vegetables, and antioxidant-packed turmeric, this recipe creates a one-pot meal that's as good for your heart as it is delicious. Enhanced with aromatic spices like cumin and coriander, the soup delivers a subtle heat from crushed red pepper flakes, balanced with the zesty finish of fresh lemon juice. Ready in under an hour and enriched with leafy baby spinach, this vegan and gluten-free dish is ideal for busy weeknights or meal prep. Serve it steaming hot with a sprinkle of fresh parsley for an extra pop of flavor and color!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 3 medium carrots, diced
• 3 medium celery stalks, diced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 0.5 teaspoon crushed red pepper flakes
• 6 cups low-sodium vegetable broth
• 1.5 cups red lentils, rinsed and drained
• 1 14.5-ounce can diced tomatoes with juice
• 2 cups baby spinach
• 1 tablespoon lemon juice
• 0.5 teaspoon freshly ground black pepper
• 2 tablespoons fresh parsley, chopped (optional for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion and sauté for about 5 minutes until it becomes translucent, stirring occasionally.

Step 3

Stir in the garlic, carrots, and celery, and continue to cook for another 5 minutes until the vegetables start to soften.

Step 4

Add the ground cumin, ground coriander, turmeric powder, and crushed red pepper flakes to the pot. Cook the spices with the vegetables for about 2 minutes until they are fragrant.

Step 5

Pour in the low-sodium vegetable broth, then add the rinsed red lentils and the can of diced tomatoes with their juice. Stir to combine all the ingredients.

Step 6

Bring the mixture to a boil, then lower the heat to a simmer. Cover the pot and let the soup cook for about 25 minutes, or until the lentils are tender.

Step 7

Once the lentils are cooked, stir in the baby spinach and cook for another 2-3 minutes until the spinach is wilted.

Step 8

Add the lemon juice and freshly ground black pepper, then stir well. Adjust seasoning if needed.

Step 9

Serve the soup hot, garnished with chopped fresh parsley if desired.

Nutrition Facts

Serving size	2629.7 grams (2629.7g)

Amount per serving	% Daily Value*
Calories	957

Total Fat 32.50g	42%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1129mg	49%
Total Carbohydrate 135.80g	49%
Dietary Fiber 40.10g	143%
Total Sugars 37.70g
Protein 38.00g	76%

Vitamin D 0IU	0%
Calcium 437mg	34%
Iron 21mg	116%
Potassium 4280mg	91%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.6%

Protein: 15.4%

Carbs: 55.0%