Spicy Lentil Soup
User Reviews
5.0
66 reviews
Excellent
Spicy Lentil Soup
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Spicy lentil soup is hearty, filling, delicious, loaded with fiber, iron, and plant-based protein, low in fat, and made in just one pot using a stove, crockpot, or Instant Pot for a super satisfying meat-free meal!
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Ingredients
- 2 tablespoons of olive oil
- 1 yellow onion, chopped
- 3 carrots, diced
- 3 celery ribs, diced
- 6 garlic cloves, minced
- 2 teaspoons of red chili flakes, plus more as needed
- 2 teaspoons ground cumin
- 3 teaspoons of Italian seasoning
- 2 (14.5-ounce) cans of diced fire roasted tomatoes, in their juices
- 1 cup of uncooked brown lentils
- 6 cups of water
- 2 vegetable bouillon cubes
- salt and pepper to taste
- 3 cups of spinach (optional)
- ⅓ cup of parsley, chopped (optional)
- 1 lemon
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Instructions
- In a large pot with a lid, heat the oil over medium-high heat.
- Add the onions, carrots, celery, garlic, and red chili flakes. Mix well, reduce the fire to medium low, cover with a lid and cook for 5 minutes – regularly mixing to prevent burning.
- Add the cumin and Italian seasoning. Mix well and cook for 20 seconds while mixing.
- Add the fire roasted tomatoes in their juices, lentils, water, bouillon cubes, salt, and pepper. Mix well and turn the heat to medium high. Cover with the lid, bring to a boil, mix one more time to ensure the bouillon cubes are fully melted and incorporated in the water. Then turn the heat to a simmer and cook for 40 minutes with the lid on.
- When the 40 minutes have passed, taste to check if the lentils are cooked and to taste seasoning levels. Adjust time and seasoning if needed.
- When the lentils are fully cooked, add the spinach (if using), parsley (if using), and lemon juice. Gently push the raw spinach down into the broth. Cover with the lid and allow the soup to sit undisturbed for 5 minutes.
- Serve hot.
Equipments used:
Notes
- To adjust the consistency: If you’d prefer a brothier soup, add more vegetable broth. For a smoother consistency, blend some or all of it.
- If blending: Make sure to hold down the lid while it blends, then open it occasionally – while not blending - to release steam.
- Bloom the spices: Don’t skip these steps as it really helps to bring out their flavor and add depth to the soup flavor.
Nutrition Information
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Calories
320kcal
(16%)
Carbohydrates
47g
(16%)
Protein
16g
(32%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
604mg
(25%)
Potassium
906mg
(26%)
Fiber
20g
(80%)
Sugar
8g
(16%)
Vitamin A
10959IU
(219%)
Vitamin C
37mg
(41%)
Calcium
167mg
(17%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 320 kcal
% Daily Value*
| Calories | 320kcal | 16% |
| Carbohydrates | 47g | 16% |
| Protein | 16g | 32% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 604mg | 25% |
| Potassium | 906mg | 19% |
| Fiber | 20g | 80% |
| Sugar | 8g | 16% |
| Vitamin A | 10959IU | 219% |
| Vitamin C | 37mg | 41% |
| Calcium | 167mg | 17% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
66 reviews
Excellent
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