Red Lentil Caramelised Onion Soup

Warm, comforting, and packed with flavor, this Red Lentil Caramelised Onion Soup is the cozy bowl of nourishment your weeknight dinners have been waiting for. The star of the recipe is deeply caramelized onions, which lend a rich, sweet complexity perfectly balanced by earthy red lentils, zesty tomato paste, and a blend of aromatic spices like cumin, paprika, and thyme. A splash of fresh lemon juice brightens each spoonful, while a garnish of golden onions and vibrant parsley adds a gourmet touch. Not only is this soup easy to make in less than an hour, but it’s also vegan, protein-packed, and incredibly satisfying. Serve it piping hot with crusty bread or a side salad for a wholesome, heartwarming meal that’s anything but ordinary. Perfect for meal prep or a quick one-pot dinner, this recipe is bound to become a new favorite!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 3 tablespoons olive oil
• 3 large yellow onions
• 3 large garlic cloves
• 1 cup red lentils
• 5 cups vegetable stock
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground paprika
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley (for garnish)

Directions

Step 1

Peel and thinly slice the onions.

Step 2

Heat 2 tablespoons of olive oil in a large pot over medium heat.

Step 3

Add the onions to the pot and cook, stirring occasionally, for 20-25 minutes until deep golden brown and caramelized. Lower the heat if needed to prevent burning.

Step 4

While the onions cook, mince the garlic.

Step 5

Once the onions are caramelized, remove a small portion (about 2 tablespoons) and set aside for garnish.

Step 6

Push the remaining onions to the side of the pot and add the remaining tablespoon of olive oil.

Step 7

Add the minced garlic and sauté for 1-2 minutes until fragrant.

Step 8

Stir in the red lentils, cumin, paprika, and thyme, and cook for 1 minute to coat the lentils in the aromatics.

Step 9

Add the vegetable stock, tomato paste, salt, and black pepper, and stir well.

Step 10

Bring the soup to a gentle boil, then reduce the heat to low and simmer for 20-25 minutes until the lentils are tender and slightly broken down.

Step 11

Use an immersion blender to blend the soup slightly, leaving some texture, or blend half the soup in a stand blender and return to the pot.

Step 12

Stir in the lemon juice and adjust seasoning with more salt or pepper if needed.

Step 13

Ladle the soup into bowls, garnish with the reserved caramelized onions and chopped fresh parsley, and serve hot.

Nutrition Facts

Serving size	1932.8 grams (1932.8g)

Amount per serving	% Daily Value*
Calories	1301

Total Fat 54.50g	70%
Saturated Fat 9.10g	45%
Polyunsaturated Fat 7.60g
Cholesterol 0mg	0%
Sodium 5208mg	226%
Total Carbohydrate 170.00g	62%
Dietary Fiber 40.60g	145%
Total Sugars 44.80g
Protein 46.50g	93%

Vitamin D 0IU	0%
Calcium 382mg	29%
Iron 17mg	95%
Potassium 4016mg	85%

*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: 36.2%

Protein: 13.7%

Carbs: 50.1%