Red Lentil Soup(Makes 6 Servings)
A hearty and flavorful red lentil soup with aromatic spices, vegetables, and a hint of tomato and green onions, perfect for comforting and nutritious meals.
Ingredients
- 1 Tbsp. olive oil ⓘ
- 1 medium onion, chopped ⓘ
- 1 stalk celery, chopped ⓘ
- 1 carrot, peeled and chopped ⓘ
- 1 c. (1/2 lb.) red lentils ⓘ
- 3 3/4 c. water ⓘ
- 1 1/2 tsp. chili powder ⓘ
- 1 bay leaf ⓘ
- 1/2 tsp. dried thyme leaves ⓘ
- 1/2 tsp. salt ⓘ
- 1/4 tsp. ground black pepper ⓘ
- 1/4 tsp. ground allspice ⓘ
- 1/4 tsp. ground cumin ⓘ
- 1 medium tomato, seeded and chopped ⓘ
- 2 green onions, sliced diagonally ⓘ
Instructions
- In a 4-quart saucepan, heat olive oil.
- Add chopped onion, celery, and carrot; sauté until the onion is transparent.
- Stir in lentils; heat to boiling.
- Cook over high heat until the liquid is almost evaporated.
- Add water, chili powder, bay leaf, thyme, salt, pepper, allspice, and cumin; bring to a boil.
- Reduce heat to low and simmer for 15 minutes.
- Stir in chopped tomato and sliced green onions; continue to cook for 15 minutes or until lentils are tender.
Tips & Substitutions
For added flavor, consider sautéing garlic with the vegetables. If you want a creamier texture, blend a portion of the soup after cooking. Red lentils can be substituted with yellow lentils, but cooking time may vary slightly. Adjust chili powder to your heat preference, or use smoked paprika for a unique twist. Pairing with a side of Bulgur Salad(A Summertime Favorite) enhances the meal.
Serving Suggestions
Serve the soup hot, garnished with additional sliced green onions for a fresh touch. It pairs beautifully with warm crusty bread or a side of Cooked Artichokes for a satisfying meal. For a complete experience, enjoy alongside a glass of Warm Mulled Wine With Aromatic Spices.
Storage & Reheating
Store leftover soup in an airtight container in the refrigerator for up to 5 days. To reheat, pour the soup into a saucepan over medium heat, stirring occasionally until warmed through. If the soup thickens, add a splash of water or vegetable broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Red Lentil Soup(Makes 6 Servings) contains roughly 372 calories, with 7g protein, 32g carbohydrates, and 28g fat. It is an excellent source of iron (92% of the Daily Value), vitamin C (34% of the Daily Value), and dietary fiber (32% of the Daily Value), and a good source of potassium and protein. Note that it is relatively high in sodium, at 1638mg per serving (71% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I freeze red lentil soup?
Yes, this soup freezes well! Allow it to cool completely before transferring to freezer-safe containers. It can be stored for up to 3 months. Thaw in the fridge overnight and reheat on the stove, adding a little liquid if needed.
What can I add for extra protein?
To boost protein content, consider adding cooked quinoa, chickpeas, or diced tofu. These ingredients can be added during the last 10 minutes of cooking, or stir in pre-cooked versions when serving.
Is this soup suitable for meal prep?
Absolutely! This red lentil soup is perfect for meal prep. It keeps well in the refrigerator and can be easily portioned out for lunches or dinners throughout the week. Just reheat when ready to eat.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).