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The best recipe for Red Lentil Soup
Rain, rain, rain….
Rainy days call for a hot pot of soup! Lentils are an inexpensive source of protein. They also are a great source of folate, B vitamins and fiber. Red lentils are great in soups and dahls because they break down very easily and are the sweetest of all the lentils. I added curry powder for spice and a pinch of cayenne pepper for heat! Add more if you like it spicy! Before serving, give it a squeeze of lemon to enhance the flavor.
Red Lentil Soup
The best recipe for Red Lentil Soup
Servings 4
Calories 334kcal
Cost $
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 1/3 cup about 8 ounces red lentils, picked through and rinsed
- 7 cups low-sodium vegetable broth
- 1/2 red onion diced
- 2 large carrots diced
- 4 cloves garlic finely chopped
- 2 tablespoons tomato paste
- 1 tablespoon curry powder
- 1/8 teaspoon cayenne pepper or to taste
- 3/4 teaspoon fine sea salt or to taste
- 2 large handfuls of baby spinach
- Lemon wedges for serving optional
Instructions
- In a large pot, heat the olive oil over medium heat. Add onion and saute until translucent, add garlic and saute for a few more minutes.
- Add carrots, tomato paste, lentils, curry powder and cayenne and sea salt.
- Add broth and bring to a boil over high heat. Lower heat and simmer, uncovered, until vegetables and very tender and lentils begin to fall apart, about 25 minutes.
- Add spinach in the last few minutes of cooking.
- Squeeze with a wedge of lemon and enjoy 🙂
Nutrition
Calories: 334kcal | Carbohydrates: 49g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 526mg | Potassium: 811mg | Fiber: 22g | Sugar: 6g | Vitamin A: 5329IU | Vitamin C: 9mg | Calcium: 63mg | Iron: 5mg
As a registered dietitian and a devoted mother, my passion lies in promoting health and wellness. With a Master's degree in Human Nutrition, I advocate for a realistic, balanced approach centered around whole foods and plant-based eating, aiming to empower individuals with small, impactful changes for long-lasting well-being instead of restrictive diets.
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