Red Lentil and Rice Stew Soup

Cozy up with a bowl of vibrant and hearty Red Lentil and Rice Stew Soup, a one-pot wonder that’s packed with wholesome ingredients and bold, aromatic spices. This comforting dish combines protein-rich red lentils, tender long-grain white rice, and a medley of sautéed vegetables, all simmered in a flavorful broth infused with cumin, turmeric, and smoked paprika. A splash of freshly squeezed lemon juice adds a bright finish to each spoonful, making it as refreshing as it is nourishing. Perfect for meal prepping or warming up on a chilly evening, this easy-to-make soup is naturally vegan, gluten-free, and ready in under an hour. Garnish with fresh parsley for a pop of color and extra flavor, and enjoy this satisfying recipe with crusty bread or a crisp salad for a complete meal.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 2 medium, diced carrot
• 2 medium, diced celery stalks
• 3 cloves, minced garlic
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon smoked paprika
• 1 cup, rinsed and drained red lentils
• 0.5 cup, rinsed long-grain white rice
• 6 cups vegetable broth
• 1 14-ounce can crushed tomatoes
• 1 teaspoon, or to taste salt
• 0.5 teaspoon, or to taste black pepper
• 2 tablespoons, freshly squeezed lemon juice
• 2 tablespoons, chopped (optional, for garnish) parsley

Directions

Step 1

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

Step 2

Add the diced onion, carrot, and celery. Sauté for 5–7 minutes, stirring occasionally, until the vegetables are softened.

Step 3

Stir in the minced garlic, ground cumin, turmeric, and smoked paprika. Cook for an additional minute until fragrant.

Step 4

Add the rinsed red lentils, rice, vegetable broth, and crushed tomatoes. Stir well to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and cover the pot with a lid.

Step 6

Simmer for 25–30 minutes, stirring occasionally, until the red lentils and rice are tender.

Step 7

Season the soup with salt and black pepper to taste, and stir in the freshly squeezed lemon juice.

Step 8

Remove the pot from heat. Let the soup rest for 5 minutes to allow the flavors to meld.

Step 9

Serve hot, garnished with chopped parsley, if desired.

Nutrition Facts

Serving size	2411.4 grams (2411.4g)

Amount per serving	% Daily Value*
Calories	1353

Total Fat 43.50g	56%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 5842mg	254%
Total Carbohydrate 201.40g	73%
Dietary Fiber 45.30g	162%
Total Sugars 46.20g
Protein 52.20g	104%

Vitamin D 0IU	0%
Calcium 433mg	33%
Iron 22mg	122%
Potassium 4810mg	102%

*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: 27.8%

Protein: 14.9%

Carbs: 57.3%