Red Lentil Soup Recipe

Description

Red Lentil Soup is a comforting, nutritious, and flavorful dish made with simple pantry ingredients. It’s naturally vegan, gluten-free, and rich in protein, making it an excellent choice for a hearty and healthy meal. This soup has a creamy texture (without needing cream) and is infused with warm spices like cumin and turmeric, giving it a rich depth of flavor.

Ingredients

Basic Ingredients:

• 1 cup red lentils, rinsed and drained
• 1 medium onion, finely chopped
• 2 carrots, diced
• 2 garlic cloves, minced
• 1 medium tomato, diced (or 1/2 cup canned tomatoes)
• 4 cups vegetable broth (or water)
• 1 tablespoon olive oil
• 1 teaspoon cumin powder
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon smoked paprika (optional)
• 1/2 teaspoon black pepper
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon red pepper flakes (optional, for heat)
• Juice of 1/2 lemon (for garnish)
• Fresh cilantro or parsley for garnish

Instructions

Step 1: Sauté the Aromatics

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onions and sauté until soft and translucent (about 3–4 minutes).
3. Add minced garlic, diced carrots, and tomatoes. Stir and cook for another 2 minutes.

Step 2: Add Lentils & Spices

4. Stir in the rinsed red lentils, cumin, turmeric, smoked paprika, salt, and black pepper.
5. Pour in the vegetable broth and bring to a boil.

Step 3: Simmer & Blend

6. Reduce heat to low and let the soup simmer for 20–25 minutes, or until lentils are soft.
7. Use an immersion blender to puree the soup until smooth (or leave it chunky if preferred).

Step 4: Adjust & Serve

8. Taste and adjust seasoning if needed. Add lemon juice for brightness.
9. Garnish with fresh herbs and serve warm.

Notes & Tips

✅ Texture Preference: If you prefer a chunkier soup, mash the lentils lightly with a spoon instead of blending.
✅ Make it Creamier: Stir in ½ cup coconut milk for a creamy texture.
✅ Add More Protein: Toss in a handful of spinach or kale at the end for extra nutrients.
✅ Spice Variation: You can add a pinch of cinnamon or garam masala for an extra layer of warmth.
✅ Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

Servings & Nutritional Info

• Servings: 4
• Calories: ~200 per serving
• Protein: ~12g
• Carbohydrates: ~30g
• Fiber: ~10g
• Fat: ~4g
• Iron: ~15% of the daily value

Health Benefits of Red Lentil Soup

✔ High in Protein: A great plant-based protein source, ideal for vegans and vegetarians.
✔ Rich in Fiber: Supports digestion and promotes gut health.
✔ Heart-Healthy: Helps lower cholesterol levels and improves heart health.
✔ Weight Management: Low in calories but filling, preventing overeating.
✔ Boosts Immunity: Packed with vitamins and antioxidants from vegetables and spices.

Q&A About Red Lentil Soup

❓ Can I use green or brown lentils instead of red?
🔹 Red lentils cook faster and break down into a creamy texture. If using green or brown lentils, increase cooking time and expect a chunkier soup.

❓ How can I make this soup spicier?
🔹 Add more red pepper flakes, a pinch of cayenne, or a chopped chili pepper while cooking.

❓ Can I make this in an Instant Pot?
🔹 Yes! Sauté the aromatics first, then add all ingredients and pressure cook on high for 10 minutes. Quick release and blend if desired.

❓ Is this soup freezer-friendly?
🔹 Absolutely! Let it cool completely, then store in an airtight container. Reheat on the stove with a splash of water or broth.

❓ What can I serve with red lentil soup?
🔹 It pairs well with crusty bread, rice, a side salad, or a dollop of yogurt for extra creaminess.

Would you like a variation of this recipe, such as a spicier version or one with coconut milk? 😊