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Easy Lentil Soup
This 7-ingredient blended lentil soup recipe is velvety smooth, creamy and nourishing! Ready in less than 25 minutes, it's a high-protein and delicious soup.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 218 kcal
Course:
Soup
Cuisine:
American , International
Ingredients
- 1 tablespoon olive oil
- 1 onion chopped
- 4 medium carrots coarsely grated
- ¾ cup (140g) dried red lentils uncooked
- 4 cups (1 litre) vegetable stock/broth
- ½ cup (100ml) milk or dairy free vegan milk
- 1 teaspoon ground cumin
To serve (optional)
- chopped fresh parsley
- ground cumin and chili flakes
Instructions
- Heat the oil in a large pot over a medium heat. Add the onion and cook for 3 minutes until softened.
- Stir in the carrots, lentils, stock, milk and cumin, then bring to a boil.
- Reduce the heat and simmer for 15 minutes or until the lentils are cooked.
- Puree with a hand held blender or food processor. Add more water to thin, if desired.
- Ladle the soup into bowls and optionally serve with chopped fresh parsley and mixed seeds.
Cup of Yum
Nutrition Information
Calories
218kcal
(11%)
Carbohydrates
33g
(11%)
Protein
11g
(22%)
Fat
4g
(6%)
Sodium
70mg
(3%)
Potassium
686mg
(20%)
Fiber
14g
(56%)
Sugar
6g
(12%)
Vitamin A
12850IU
(257%)
Vitamin C
10mg
(11%)
Calcium
92mg
(9%)
Iron
3.6mg
(20%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 218
% Daily Value*
| Calories | 218kcal | 11% |
| Carbohydrates | 33g | 11% |
| Protein | 11g | 22% |
| Fat | 4g | 6% |
| Sodium | 70mg | 3% |
| Potassium | 686mg | 15% |
| Fiber | 14g | 56% |
| Sugar | 6g | 12% |
| Vitamin A | 12850IU | 257% |
| Vitamin C | 10mg | 11% |
| Calcium | 92mg | 9% |
| Iron | 3.6mg | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.