0 from 3 votes
Red Lentil Soup
Warm, comforting Red Lentil Soup is a nourishing recipe made with a blend of veggies and warm spices like cumin, coriander and curry. Serve with fresh lemon juice and pita chips or fried pita bites for a super vegan friendly meal in under 30 minutes!
Prep Time
10 mins
Cook Time
10 mins
Servings: 6 cups
Calories: 227 kcal
Course:
Main Course , Soup
Cuisine:
American
Ingredients
- 4 tbsp olive oil divided
- 1 small onion finely chopped
- 6 cloves garlic finely minced, divided
- 1 cup fresh tomato minced
- 1 small jalapeno or serrano pepper diced
- 2 Tablespoons tomato paste
- 1 1/2 teaspoons EACH cumin powder, coriander powder, salt
- ½ teaspoon EACH curry powder, chili powder, black pepper
- 1 cup red lentils
- 5 cups boiling water
- ¼ cup Dill finely minced
- ½ cup cilantro finely minced
- 1 Tablespoon butter
For topping:
- fresh lemon juice
- Pita chips or fried pita bites
- fresh parsley
Instructions
- Heat 2 Tablespoons oil in a large pan and sauté the onions for 3-5 minutes or until almost golden. Add half the minced garlic and sauté for 30 seconds then add the minced tomatoes, jalapeno, tomato paste and spices. Sauté for 2-3 minutes then stir in the lentils and water. The mixture may seem watery but it will thicken as it cooks and rests. You may need to add more water later as needed.
- Cover and cook down for 15 minutes or until lentils are cooked through. Using an immersion blender, half blend the mixture for a few seconds until half creamy. Alternatively, transfer half the mixture to a blender and blend for 30 seconds. Top with the chopped dill and half the minced cilantro.
- In a separate pan, sauté remaining minced garlic and cilantro in 2 Tablespoons olive oil and 1 Tablespoon butter, for 1-2 minutes or until the garlic begins to develop a golden color. Add the mixture to the lentil soup and stir to combine.
- Serve in soup bowls with lemon wedges and pita chips or fried pita bread bites (see below).
- To make pita bread bites, slice a pita bread into small squares and fry in hot oil for 1 minute or until golden brown. Remove onto a paper towel-lined plate.
Cup of Yum
Notes
- Storing leftovers:
- In the refrigerator: Once completely cool, transfer soup to an airtight container and place it in the fridge for up to 5 days.
- To freeze: Transfer cooled soup to a resealable freezer bag or airtight container, and freeze for up to 3 months. Be sure to leave some space at the top for expansion as the soup freezes. Then, label it with the date.
- To reheat: When you’re ready to enjoy, simply thaw it in the refrigerator overnight. Once thawed, you can reheat it on the stovetop or in the microwave until it’s warmed throughout.
Nutrition Information
Serving
1cup
Calories
227kcal
(11%)
Carbohydrates
23g
(8%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
7g
Trans Fat
0.1g
Cholesterol
5mg
(2%)
Sodium
63mg
(3%)
Potassium
460mg
(13%)
Fiber
10g
(40%)
Sugar
3g
(6%)
Vitamin A
600IU
(12%)
Vitamin C
10mg
(11%)
Calcium
36mg
(4%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6cups
Amount Per Serving
Calories 227
% Daily Value*
| Serving | 1cup | |
| Calories | 227kcal | 11% |
| Carbohydrates | 23g | 8% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 5mg | 2% |
| Sodium | 63mg | 3% |
| Potassium | 460mg | 10% |
| Fiber | 10g | 40% |
| Sugar | 3g | 6% |
| Vitamin A | 600IU | 12% |
| Vitamin C | 10mg | 11% |
| Calcium | 36mg | 4% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.