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5.0 from 18 votes

Red Lentil Soup with Veggies and Herbs

Red Lentil Soup with vegetables and fresh herbs is an incredibly nutritious, healthy, fast, one-pot meal. The cumin, chili powder, garlic, fresh lemon juice, and naturally sweet veggies like carrots and sweet potatoes make the broth so incredibly rich and delicious, especially when served with a swirl of extra-virgin olive oil on top of each bowl.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 6 servings
Calories: 277 kcal
Course: Soup
Cuisine: Mediterranean

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 large yellow onion diced
  • 2 cloves garlic minced
  • 1 teaspoon ground cumin
  • ½ teaspoon chili powder
  • 15 oz. canned diced tomatoes
  • 6 cups chicken or vegetable broth (see notes)
  • 1 large sweet potato peeled and diced (about ½-inch pieces)
  • 2 large carrots peeled and diced (about ¼-inch pieces)
  • 8 oz. red lentils sorted through and rinsed (about 1 heaping cup, see notes)
  • kosher salt and black pepper to taste
  • ¼ cup fresh herbs (dill, mint, oregano, parsley, chives, basil, and/or cilantro, see notes)
  • Juice of one lemon about 2 tablespoons
  • more olive oil, Greek yogurt, red pepper flakes, lemon wedges, and/or extra herbs for topping (optional)

Instructions

    Cup of Yum
  1. Heat the olive oil (2 tablespoons) in a large heavy pot with a lid, such as a Dutch oven, over medium-high heat. Sauté the onions until softened and starting to brown, about 5 minutes.
  2. Add the minced garlic (2 cloves), cumin (1 teaspoon), and chili powder (½ teaspoon). Stir to coat the onions in the spices and continue heating for 30 seconds to one minute, until fragrant.
  3. Add the rinsed red lentils (8 oz.). Stir to coat. Pour in the chicken broth (6 cups) and add the diced sweet potato, the diced carrots, and the canned diced tomatoes (15 oz.). Bring to a boil, turn the heat to low, cover, and simmer for 20 minutes, or until lentils, sweet potatoes, and carrots are tender.
  4. Turn off the heat. Stir in the lemon juice (about 2 tablespoons) and fresh chopped herbs (¼ cup). Serve, with optional extra olive oil, herbs, Greek yogurt, red pepper flakes, and/or lemon wedges.

Notes

  • Broth: I almost always prefer to use homemade broth (chicken or vegetable) for soups, which is what I used here. You can also use a bouillon substitute, like Better than Bouillon. Be careful, as store-bought broth and bouillon tend to be salty, so you may need very little, if any, additional salt for the soup, or buy a low-sodium version. Be sure to use vegetable broth to ensure the soup is vegetarian/vegan, if that's your goal.
  • Red lentils usually come in a 16 oz. (1 pound) bag. This recipe uses half that amount, 8 oz., which comes out to a little more than 1 cup. You can use more or less than that depending on what you have, but keep in mind you may need more or less broth accordingly.
  • Fresh herbs: I use a combo of dill, mint, parsley, and oregano, because it's what I had. You can truly use what you want here, what you have growing, or what's on sale at the store. Just stay away from tougher and stronger herbs, like rosemary, thyme, and sage, as their flavors and textures may overpower in this recipe.
  • Don't skip the fresh lemon juice here - that added acidity adds a ton of flavor (though you may be able to get by with a tablespoon of red wine or apple cider vinegar in a pinch).
  • Adding a swirl of extra-virgin olive oil at the end when serving is highly recommended. It adds satiating healthy fat, amazing flavor, and a beautiful rich texture. I also recommend a dash of red pepper flakes if you enjoy spice, which takes the flavor of the soup to the next level without overpowering.
  • Freeze the leftovers in an airtight container for up to 6 months.

Nutrition Information

Serving 2cups Calories 277kcal (14%) Carbohydrates 40g (13%) Protein 16g (32%) Fat 7g (11%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Sodium 215mg (9%) Potassium 943mg (27%) Fiber 14g (56%) Sugar 6g (12%) Vitamin A 9103IU (182%) Vitamin C 15mg (17%) Calcium 84mg (8%) Iron 5mg (28%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 277

% Daily Value*

Serving 2cups
Calories 277kcal 14%
Carbohydrates 40g 13%
Protein 16g 32%
Fat 7g 11%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 4g 20%
Sodium 215mg 9%
Potassium 943mg 20%
Fiber 14g 56%
Sugar 6g 12%
Vitamin A 9103IU 182%
Vitamin C 15mg 17%
Calcium 84mg 8%
Iron 5mg 28%

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