Description
This Healthy Red Lentil Soup is light, protein-packed, and full of warming spices. Perfect for a nourishing weeknight meal, this soup is naturally vegan and gluten-free.
Ingredients
Scale
- 1 cup red lentils, rinsed
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 carrots, diced
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1/2 tsp turmeric powder
- 1/2 tsp smoked paprika
- 1/4 tsp chili flakes (optional)
- 4 cups vegetable broth
- 1 can (14 oz) diced tomatoes
- 1 bay leaf
- Salt and black pepper to taste
- Juice of 1/2 lemon
- Fresh parsley or cilantro for garnish
Instructions
- Heat olive oil in a large pot over medium heat. Sauté onion, carrots, and garlic for 5 minutes until softened.
- Stir in cumin, turmeric, paprika, and chili flakes. Cook for 1 minute until fragrant.
- Add red lentils, diced tomatoes, vegetable broth, bay leaf, salt, and pepper. Bring to a boil.
- Reduce heat and simmer for 20–25 minutes until lentils are tender.
- Remove bay leaf. Blend part of the soup with an immersion blender for creaminess, or leave chunky.
- Stir in lemon juice, adjust seasoning, and garnish with parsley or cilantro before serving.
Notes
This soup freezes beautifully for up to 3 months. For extra creaminess, stir in a splash of coconut milk at the end.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 6g
- Sodium: 720mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 34g
- Fiber: 12g
- Protein: 12g
- Cholesterol: 0mg
Keywords: red lentil soup, healthy lentil soup, vegan red lentil stew, protein lentil soup