5 from 171 votes
Red Lentil Soup
Red Lentil Soup features red lentils simmered with sautéed onions, carrots, celery, garlic, and warming spices like cumin and optional cayenne. Tomato paste enriches the base while coconut milk adds creaminess before finishing with fresh cilantro and lemon juice. This comforting soup offers a slightly spicy and creamy texture that’s filling and nutritious.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
6
Calories:
206 kcal
Course:
Soup
Cuisine:
gluten-free
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion (about 1 cup chopped)
- 2 carrot chopped
- 2 celery chopped, stalks
- 3 garlic minced, cloves
- 1 tablespoon cumin ground
- pinch cayenne pepper (optional; omit if you don't like spice)
- ¼ cup tomato paste
- 5 cups water
- 1 cup red lentils dry
- 1 ½ to 2 teaspoons salt I use Real Salt brand, fine sea salt
- ½ cup coconut milk canned
- ⅓ cup cilantro chopped, fresh
- 1 tablespoon lemon juice freshly squeezed
Instructions
- Heat the olive oil in a large pot over medium-high heat, and saute the onion, carrots and celery until they are soft, about 8 to 10 minutes.
- Add in the garlic, cumin, cayenne (if using), and tomato paste, and stir briefly, about 1 minute. Keep in mind the cayenne will make this soup spicy, so leave it out if you prefer something more mild.
- Add in the water, lentils, and 1 ½ teaspoons of salt. Bring the water to a boil, then lower the heat and cover. Simmer until the lentils have expanded and are tender, about 15 minutes.
- Once the lentils are tender, stir in the coconut milk, cilantro, and lemon juice. Adjust seasoning to taste, adding more salt and some freshly ground pepper, if desired. Serve warm right away, with extra fresh cilantro on top, if you like.
- Leftovers can be stored in an airtight container in the fridge for up to a week. This soup will thicken in the fridge, but it will thin out again when it's heated. You can always add an extra splash of water, if needed, to thin it to a consistency you like again.
Cup of Yum
Notes
- Store leftovers in an airtight container in the fridge for up to one week.
- The soup thickens when refrigerated; thin it with water when reheating to your preferred consistency.
- Adjust salt and pepper after adding coconut milk to balance flavors.
Nutrition Information
Calories
206kcal
(10%)
Carbohydrates
26g
(9%)
Protein
9g
(18%)
Fat
8g
(12%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
2g
(10%)
Sodium
710mg
(30%)
Potassium
608mg
(13%)
Fiber
11g
(44%)
Sugar
5g
(10%)
Vitamin A
3708IU
(74%)
Vitamin C
9mg
(10%)
Calcium
59mg
(6%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 206
% Daily Value*
| Calories | 206kcal | 10% |
| Carbohydrates | 26g | 9% |
| Protein | 9g | 18% |
| Fat | 8g | 12% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 710mg | 30% |
| Potassium | 608mg | 13% |
| Fiber | 11g | 44% |
| Sugar | 5g | 10% |
| Vitamin A | 3708IU | 74% |
| Vitamin C | 9mg | 10% |
| Calcium | 59mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.