Description
This healthy red lentil soup is comforting, nutritious, and packed with plant-based protein. It’s a creamy, flavorful bowl of goodness made with red lentils, vegetables, and aromatic spices, topped off with a refreshing squeeze of lemon.
Ingredients
1 cup (200g) red lentils, rinsed and drained
1 tablespoon (15ml) olive oil
1 medium onion, chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1/4 teaspoon red pepper flakes (optional)
1 can (400g) diced tomatoes
4 cups (1 liter) vegetable broth
Salt and pepper, to taste
Juice of 1/2 lemon
Fresh cilantro or parsley, for garnish
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onion, diced carrots, and celery. Sauté for 5–6 minutes until softened.
- Add the minced garlic, cumin, coriander, turmeric, and red pepper flakes (if using). Cook for 1–2 minutes, stirring until fragrant.
- Add the rinsed lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce the heat to low and simmer for 20–25 minutes until the lentils are soft.
- Season with salt, pepper, and the juice of half a lemon. Stir to combine.
- Ladle the soup into bowls, garnish with cilantro or parsley, and serve warm.
Notes
For a smoother texture, blend part of the soup using an immersion blender or regular blender.
Add extra vegetables like spinach, kale, or bell peppers for more nutrition.
For a protein boost, add cooked chicken, tofu, or chickpeas.
For extra spice, add more red pepper flakes or a diced jalapeño.
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 9g
- Sodium: 800mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 15g
- Protein: 15g
- Cholesterol: 0mg
