Red Lentil Soup with Spiced Oil

Warm, comforting, and packed with bold flavors, this Red Lentil Soup with Spiced Oil is a vibrant dish that’s as nutritious as it is delicious. Featuring tender red lentils simmered with aromatic spices like cumin, coriander, and smoked paprika, this one-pot wonder delivers a hearty, earthy richness. A finishing drizzle of golden turmeric and red pepper-infused spiced oil adds a touch of heat and an irresistible depth to every bowl. Ready in just under an hour, this gluten-free and vegan-friendly recipe is perfect for a cozy weeknight dinner. Garnish with fresh parsley and serve with a squeeze of lemon for a bright, tangy finish that balances every flavor beautifully.

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 yellow onion, finely chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 1 cup dried red lentils, rinsed and drained
• 6 cups vegetable broth
• 1 14-ounce can canned diced tomatoes with their juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 3 tablespoons olive oil (for spiced oil)
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon red pepper flakes
• 2 tablespoons fresh parsley, chopped (optional)
• 4 pieces lemon wedges (for serving, optional)

Directions

Step 1

In a large pot, heat 2 tablespoons of olive oil over medium heat.

Step 2

Add the finely chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and diced carrots. Cook for another 2-3 minutes, stirring occasionally.

Step 4

Sprinkle in the ground cumin, ground coriander, and smoked paprika. Stir well to coat the vegetables in the spices.

Step 5

Pour in the rinsed and drained red lentils, vegetable broth, and the canned tomatoes with their juice. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and simmer uncovered for 25-30 minutes, stirring occasionally, until the lentils are soft and the soup has thickened.

Step 7

Season the soup with salt and black pepper. If desired, use an immersion blender to partially blend the soup for a creamier texture, leaving some chunks for texture.

Step 8

To make the spiced oil, heat 3 tablespoons of olive oil in a small skillet over low heat.

Step 9

Add the ground turmeric and red pepper flakes to the hot oil. Stir and let sizzle for about 30 seconds, then remove from heat.

Step 10

Ladle the soup into bowls and drizzle each serving with a teaspoon of the spiced oil.

Step 11

Top with fresh chopped parsley and serve with lemon wedges on the side, if desired.

Nutrition Facts

Serving size	2047.4 grams (2047.4g)

Amount per serving	% Daily Value*
Calories	2026

Total Fat 85.10g	109%
Saturated Fat 13.10g	66%
Polyunsaturated Fat 6.90g
Cholesterol 0mg	0%
Sodium 5883mg	256%
Total Carbohydrate 251.70g	92%
Dietary Fiber 48.80g	174%
Total Sugars 39.40g
Protein 82.10g	164%

Vitamin D 0IU	0%
Calcium 514mg	40%
Iron 25mg	138%
Potassium 5514mg	117%

*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: 36.5%

Protein: 15.6%

Carbs: 47.9%