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Red Lentil Soup
Dig into one of the greatest vegan dishes of all time—saucy, spicy, and silky-smooth Red Lentil Soup.
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 servings
Calories: 265 kcal
Course:
Soup
Cuisine:
Mediterranean
Ingredients
- 1 1/2 tablespoons olive oil
- 1 medium onion chopped
- 2 carrots peeled and diced
- 3 cloves garlic minced
- 1 teaspoon ground cumin
- 3/4 teaspoon ground turmeric
- 1/4 teaspoon red pepper flakes optional
- 1 cup red lentils rinsed
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes
- salt and black pepper to taste
- Juice of 1 lemon
- fresh parsley chopped (for garnish)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and diced carrots. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
- Add minced garlic, cumin, turmeric, and red pepper flakes if desired. Cook for 1 minute until fragrant.
- Stir in the rinsed red lentils, vegetable broth, and diced tomatoes with their juices. Season with salt and black pepper to taste. Bring the mixture to a boil.
- Reduce heat to low, cover, and simmer for 20-30 minutes until lentils are tender.
- Using an immersion blender, carefully blend the soup until it reaches your desired consistency. You can also transfer half of the soup to a blender, purée it, and return it to the pot. If needed, add a small amount of broth to thin the soup after blending.
- Add the lemon juice and taste. Adjust the seasoning as necessary. Serve the soup hot, topped with chopped fresh parsley.
Cup of Yum
Nutrition Information
Calories
265kcal
(13%)
Carbohydrates
41g
(14%)
Protein
13g
(26%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Sodium
1115mg
(46%)
Potassium
791mg
(23%)
Fiber
16g
(64%)
Sugar
8g
(16%)
Vitamin A
5778IU
(116%)
Vitamin C
16mg
(18%)
Calcium
83mg
(8%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 265
% Daily Value*
| Calories | 265kcal | 13% |
| Carbohydrates | 41g | 14% |
| Protein | 13g | 26% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Sodium | 1115mg | 46% |
| Potassium | 791mg | 17% |
| Fiber | 16g | 64% |
| Sugar | 8g | 16% |
| Vitamin A | 5778IU | 116% |
| Vitamin C | 16mg | 18% |
| Calcium | 83mg | 8% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.