Healthy 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
Find it online: https://thefamilycooking.com/healthy-red-lentil-soup-recipe/
