Why You’ll Love This Recipe
This red lentil soup is a nutrient-dense, easy-to-make meal that’s full of plant-based protein and fiber. Red lentils are naturally rich in iron, folate, and other essential nutrients, making this soup both filling and nourishing. The addition of vegetables like carrots, onions, and tomatoes boosts the soup with extra vitamins and antioxidants. The spices bring warmth and depth, and the tangy lemon juice brightens up the entire dish. It’s the perfect combination of comfort and health in a bowl!
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 1 celery stalk, chopped
- 1 cup red lentils, rinsed
- 1 can (14.5 oz) diced tomatoes (or 2 fresh tomatoes, chopped)
- 4 cups vegetable broth (or water for a lighter version)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground coriander (optional)
- 1/4 teaspoon ground cinnamon (optional)
- Salt and pepper, to taste
- 1 tablespoon fresh lemon juice (optional, for added brightness)
- Fresh parsley or cilantro for garnish (optional)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Prepare the vegetables:
Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic, carrots, and celery, and cook for an additional 3-4 minutes, stirring occasionally. - Add the spices:
Stir in the cumin, turmeric, coriander (if using), and cinnamon (if using). Cook the spices for about 1 minute to allow their flavors to bloom. - Add the lentils and tomatoes:
Add the rinsed red lentils and diced tomatoes to the pot, stirring everything together. Cook for another 1-2 minutes to combine the ingredients. - Add the broth:
Pour in the vegetable broth (or water) and bring the mixture to a boil. Once it reaches a boil, reduce the heat to low and let it simmer, uncovered, for 20-25 minutes, or until the lentils are tender and the soup has thickened. Stir occasionally to prevent the lentils from sticking to the bottom of the pot. - Season the soup:
Once the lentils are soft, season the soup with salt and pepper to taste. If you like, you can add a tablespoon of fresh lemon juice to brighten up the flavors. - Blend (optional):
For a smoother texture, you can use an immersion blender to partially blend the soup directly in the pot, or transfer part of the soup to a blender, blend, and then return it to the pot. If you prefer a chunkier texture, you can skip this step. - Serve:
Ladle the soup into bowls and garnish with freshly chopped parsley or cilantro, if desired. Serve with a slice of whole-grain bread or a side salad for a complete meal.
Servings and Timing
- Servings: 4-6
- Total time: 35-40 minutes
Variations
- Spicy Red Lentil Soup: Add a pinch of cayenne pepper or red pepper flakes for some heat. You can also stir in a chopped jalapeño pepper while cooking the vegetables for a spicy kick.
- Coconut Red Lentil Soup: For a creamy twist, add a can of coconut milk (full-fat or light) to the soup after the lentils are cooked. This will make the soup richer and add a tropical flavor.
- Add Greens: Stir in some fresh spinach or kale during the last 5 minutes of cooking for added nutrition and a pop of color.
- Lemon-Tahini Red Lentil Soup: Add a tablespoon of tahini and a little extra lemon juice for a creamy, nutty flavor.
- Red Lentil Soup with Sweet Potatoes: Add chopped sweet potatoes for a slightly sweet contrast to the savory flavors of the soup. Add them in at the same time as the carrots and celery for even cooking.
Storage/Reheating
- Storage: Store leftover soup in an airtight container in the refrigerator for up to 4-5 days.
- Freezing: This soup freezes well. Let it cool completely, then store it in a freezer-safe container for up to 3 months. To reheat, thaw in the refrigerator overnight and warm it up on the stove over low heat.
- Reheating: Reheat on the stove over low heat, adding a little water or broth if the soup has thickened too much. You can also microwave individual servings.
FAQs
1. Can I make this soup without the spices?
While the spices give the soup its signature flavor, you can omit or adjust them to your liking. The soup will still taste great, but it will have a more simple, natural flavor from the lentils and vegetables.
2. Can I use yellow or green lentils instead of red lentils?
Yes, you can substitute yellow or green lentils, but the cooking time may vary slightly. Red lentils cook faster and break down more, making the soup thicker. If using yellow or green lentils, they will retain more of their shape and texture.
3. Can I make this soup in a slow cooker?
Yes! You can prepare the soup in a slow cooker by adding all of the ingredients (except the lemon juice) and cooking on low for 6-8 hours or high for 3-4 hours. Stir in the lemon juice just before serving.
4. Can I add meat to this soup?
Yes, you can add cooked chicken, turkey, or sausage to the soup for extra protein. Simply sauté the meat along with the vegetables before adding the spices and lentils.
5. How do I make this soup spicier?
To make the soup spicier, you can add cayenne pepper, red pepper flakes, or chopped fresh chili peppers to the pot. Adjust to taste based on your spice preference.
6. Can I make this soup ahead of time?
Yes, this soup actually tastes better the next day as the flavors have time to meld. You can easily make it ahead of time and store it in the fridge for a few days.
7. Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes. If using fresh tomatoes, about 2-3 medium tomatoes, chopped, should work. You may want to simmer them longer to achieve a thicker consistency.
8. Can I make this soup in advance for meal prep?
Yes, this soup is perfect for meal prep! It stores well in the fridge and can be reheated for lunch or dinner throughout the week.
9. How do I know when the soup is done?
The soup is done when the lentils are tender and have absorbed most of the liquid, making the soup thick. You can taste a few lentils to check for doneness.
10. Can I add other vegetables to the soup?
Absolutely! You can add vegetables like bell peppers, zucchini, or cauliflower to the soup. Just chop them up and add them when you add the carrots and celery.
Conclusion
This Healthy Red Lentil Soup is a comforting, nourishing meal that’s perfect for any time of the year. It’s packed with plant-based protein, fiber, and vitamins, and can be customized to suit your taste. The aromatic spices and tangy lemon juice give it depth and flavor, while the lentils make it hearty and filling. Whether you make it for lunch, dinner, or meal prep, this soup will keep you warm, satisfied, and energized!
PrintHealthy Red Lentil Soup Recipe
This Healthy Red Lentil Soup is a hearty, flavorful dish packed with protein, fiber, and essential vitamins. Made with aromatic vegetables, spices, and a hint of tang from lemon, it’s a wholesome, light yet satisfying meal. Perfect for meal prep, vegan-friendly, and customizable to fit your tastes.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4-6 servings
- Category: Soup, Vegan
- Method: Stovetop
- Cuisine: Middle Eastern, Mediterranean
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 1 celery stalk, chopped
- 1 cup red lentils, rinsed
- 1 can (14.5 oz) diced tomatoes (or 2 fresh tomatoes, chopped)
- 4 cups vegetable broth (or water for a lighter version)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground coriander (optional)
- 1/4 teaspoon ground cinnamon (optional)
- Salt and pepper, to taste
- 1 tablespoon fresh lemon juice (optional, for added brightness)
- Fresh parsley or cilantro for garnish (optional)
Instructions
Heat the olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Add the minced garlic, carrots, and celery, and cook for an additional 3-4 minutes, stirring occasionally.
- Stir in the cumin, turmeric, coriander (if using), and cinnamon (if using). Cook for 1 minute to bloom the spices.
- Add the rinsed red lentils and diced tomatoes to the pot, stirring well. Cook for 1-2 minutes to combine.
- Pour in the vegetable broth (or water) and bring to a boil. Once boiling, reduce the heat to low and simmer, uncovered, for 20-25 minutes, or until the lentils are tender and the soup has thickened. Stir occasionally to prevent the lentils from sticking to the pot.
- Season the soup with salt, pepper, and lemon juice (optional) to taste. For a smoother texture, use an immersion blender or transfer part of the soup to a blender, blend, and return it to the pot.
- Serve the soup in bowls, garnished with fresh parsley or cilantro, and enjoy!
Notes
- For added protein, you can stir in cooked chicken, turkey, or sausage.
- For extra heat, add cayenne pepper, red pepper flakes, or chopped fresh chilies to the soup.
- This soup is great for meal prep and can be stored in the fridge for up to 4-5 days or frozen for up to 3 months.
- For a creamy twist, add a splash of coconut milk or a dollop of yogurt before serving.
Nutrition
- Serving Size: 1 serving
- Calories: 210
- Sugar: 6g
- Sodium: 450mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 12g
- Protein: 9g
- Cholesterol: 0mg
