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Creamy Lentil Soup

A creamy bowl of lentil soup – made with cumin, cilantro and potato to thicken it is the perfect way to warm up on a cold November night.

Prep Time
5 mins
Cook Time
5 mins
Total Time
45 mins
Servings: 4 servings
Calories: 139 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tsp olive oil
  • light sour cream
  • 3/4 cup chopped scallions
  • 2 tbsp chopped scallions (for garnish)
  • 2 garlic cloves (minced)
  • 1 medium chopped tomato
  • 1/4 cup plus 2 tbsp fresh cilantro chopped
  • 1/2 tsp cumin powder
  • 1 cup cup dried lentils
  • 1 small red potato (peeled and diced)
  • 4 cups reduced sodium chicken or vegetable broth
  • 1 bay leaf
  • kosher salt (to taste)
  • black pepper (to taste)

Instructions

    Cup of Yum
  1. Heat a large pot over medium heat.
  2. Add the oil, scallions, garlic and tomato to the pot, season with salt and pepper.
  3. Cook stirring until soft, about 10 minutes.
  4. Stir in 1/4 cup cilantro, cumin and cook 1 minute more.
  5. Add the lentils, potato, broth and bay leaf.
  6. Bring to a boil then reduce the heat to medium low, cover and cook until the lentils become tender about 30 minutes.
  7. Remove the bay leaf, and puree the soup in the blender in 2 batches (so it doesn't explode) until very smooth.
  8. Adjust soup with salt and pepper to taste, then ladle into bowls and top with sour cream, scallions and cilantro, if desired; serve immediately.

Nutrition Information

Serving 11/3 cups Calories 139kcal (7%) Carbohydrates 30g (10%) Protein 12g (24%) Fat 1g (2%) Saturated Fat 0.2g (1%) Sodium 582mg (24%) Fiber 10g (40%) Sugar 2g (4%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 139

% Daily Value*

Serving 11/3 cups
Calories 139kcal 7%
Carbohydrates 30g 10%
Protein 12g 24%
Fat 1g 2%
Saturated Fat 0.2g 1%
Sodium 582mg 24%
Fiber 10g 40%
Sugar 2g 4%

* Percent Daily Values are based on a 2,000 calorie diet.