Red Lentil Soup

Warm up your soul with this hearty and vibrant Red Lentil Soup, a quick and nutritious recipe bursting with bold, aromatic spices like cumin, coriander, and turmeric. Perfectly balanced with the natural sweetness of diced carrots and celery, the tangy zest of fresh lemon juice, and a touch of heat from crushed red pepper flakes, this soup is as comforting as it is flavor-packed. A medley of red lentils and vegetable broth creates a creamy, protein-rich base, while fresh cilantro adds a pop of freshness to every spoonful. Ready in just 45 minutes, this easy weeknight soup is ideal for a cozy dinner or meal prep. Serve it with a garnish of cilantro and a slice of crusty bread for a wholesome delight that's as satisfying as it is nourishing.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 0.5 teaspoon crushed red pepper flakes
• 2 tablespoons tomato paste
• 6 cups vegetable broth
• 1.5 cups red lentils, rinsed and drained
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped
• 2 tablespoons lemon juice

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, cooking and stirring until the onion is translucent, about 5 minutes.

Step 3

Stir in the minced garlic, diced carrots, and diced celery. Cook until the vegetables are softened, about 5 minutes.

Step 4

Add ground cumin, ground coriander, ground turmeric, and crushed red pepper flakes to the pot. Stir for another minute until the spices are fragrant.

Step 5

Add tomato paste and combine well with the vegetables. Cook for another 2 minutes, allowing the flavors to meld.

Step 6

Pour in the vegetable broth, then add the rinsed red lentils and a bay leaf. Increase the heat to high and bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to a simmer, cover the pot, and cook until the lentils are tender, approximately 20 minutes.

Step 8

Remove and discard the bay leaf.

Step 9

Season the soup with salt and black pepper to taste.

Step 10

Stir in fresh chopped cilantro and lemon juice, blending them well into the soup.

Step 11

If desired, use an immersion blender to puree the soup until it reaches your preferred consistency. You can also transfer half of the soup to a blender and blend, then return it to the pot for a creamier texture.

Step 12

Serve hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	2199.6 grams (2199.6g)

Amount per serving	% Daily Value*
Calories	1332

Total Fat 43.90g	56%
Saturated Fat 7.40g	37%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 5918mg	257%
Total Carbohydrate 191.40g	70%
Dietary Fiber 53.30g	190%
Total Sugars 43.80g
Protein 59.50g	119%

Vitamin D 0IU	0%
Calcium 455mg	35%
Iron 24mg	134%
Potassium 5089mg	108%

*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: 28.2%

Protein: 17.0%

Carbs: 54.7%