Red Lentil and Apricot Soup

Warm up with a hearty bowl of Red Lentil and Apricot Soup, a vibrant and nourishing recipe that perfectly balances savory and subtly sweet flavors. This easy-to-make soup features protein-packed red lentils and the natural sweetness of dried apricots, simmered with aromatic spices like cumin and smoked paprika for an irresistibly rich depth. Toss in diced tomatoes, fresh vegetables, and a splash of bright lemon juice, and you’ve got a wholesome one-pot meal bursting with comforting flavors. Whether blended to silky smoothness or left slightly chunky for texture, it’s a satisfying vegan dish ideal for cozy weeknight dinners or meal prep. Garnish with a sprinkle of fresh cilantro for a hint of brightness, and enjoy this quick-cooking soup ready in just 50 minutes! Perfect for serving family or guests, this recipe is as nutritious as it is delicious.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 large, peeled and diced carrot
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 cup red lentils
• 1 cup, chopped dried apricots
• 6 cups vegetable broth
• 1 14-ounce can canned diced tomatoes
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons lemon juice
• 2 tablespoons, chopped (optional, for garnish) fresh cilantro

Directions

Step 1

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

Step 2

Add the diced onion and cook for 3-4 minutes until softened.

Step 3

Stir in the garlic and carrot, cooking for an additional 2 minutes.

Step 4

Add the ground cumin and smoked paprika, stirring to coat the vegetables in the spices.

Step 5

Add the red lentils, dried apricots, vegetable broth, and diced tomatoes to the pot. Stir to combine.

Step 6

Raise the heat to bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes, until the lentils are tender.

Step 7

Season the soup with salt and black pepper, adjusting to taste.

Step 8

Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, blend half the soup in a countertop blender and return it to the pot.

Step 9

Stir in the lemon juice and let the soup heat through for another 2-3 minutes.

Step 10

Serve hot, garnished with fresh cilantro if desired.

Nutrition Facts

Serving size	2263 grams (2263.0g)

Amount per serving	% Daily Value*
Calories	1448

Total Fat 54.30g	70%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 10.40g
Cholesterol 8mg	3%
Sodium 5073mg	221%
Total Carbohydrate 205.70g	75%
Dietary Fiber 48.80g	174%
Total Sugars 75.60g
Protein 51.00g	102%

Vitamin D 0IU	0%
Calcium 463mg	36%
Iron 20mg	110%
Potassium 5212mg	111%

*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: 32.2%

Protein: 13.5%

Carbs: 54.3%