Spiced Red Lentil Soup
A vibrant, warming soup brimming with red lentils and fresh vegetables. Spiced with cumin, coriander, and a hint of smoked paprika, this simple, hearty soup gets a bright finish from a squeeze of fresh lemon juice.
For 4 servings
Sauté the aromatics
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, until the vegetables have softened.
- Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
Bloom the spices
- Add the ground cumin, ground coriander, turmeric powder, smoked paprika, and red chili flakes to the pot.
- Stir constantly for about 30-60 seconds until the spices are fragrant. This step enhances their flavor.
Simmer the soup
- Pour in the water and add the rinsed red lentils. Stir everything together.
- Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for 15-20 minutes.
- Cook until the lentils are soft and have started to break down, making the soup thick and creamy.
Finish and serve
- Turn off the heat. Stir in the salt, black pepper, and fresh lemon juice.
- Taste and adjust seasoning if needed. For a smoother texture, you can use an immersion blender to partially or fully blend the soup.
- Ladle the soup into bowls and garnish with fresh cilantro before serving.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinse your lentils thoroughly before cooking to remove any dust or debris.
- 2For a creamier soup without adding dairy, use an immersion blender to blend about half of the soup directly in the pot.
- 3Don't skip the lemon juice at the end; it brightens up all the flavors of the soup.
- 4This soup thickens as it cools. Add a splash of water when reheating to reach your desired consistency.
- 5Store leftovers in an airtight container in the refrigerator for up to 4 days. It also freezes beautifully for up to 3 months.
Adapt it for your goals.
Healthy
For extra greens and nutrients, stir in a large handful of fresh spinach at the end of cooking until it just wilts.
high proteinHigh protein
To boost the protein content, top each bowl with a tablespoon of toasted pumpkin seeds or hemp hearts before serving.
quickQuick
Use a pre-chopped mirepoix mix (onion, carrot, and celery) available in most grocery stores to save on preparation time.
kid friendlyKid friendly
Omit the red chili flakes and blend the soup until completely smooth to appeal to children who are sensitive to spice and textures.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Red lentils are a fantastic source of protein, which is essential for muscle repair, immune function, and overall body maintenance, making this soup a great option for vegetarians and vegans.
High in Dietary Fiber
The lentils and vegetables provide a significant amount of fiber, promoting digestive health, helping to maintain stable blood sugar levels, and contributing to a feeling of fullness.
Rich in Iron and Folate
Lentils are packed with iron, which is crucial for preventing anemia and maintaining energy levels, and folate, a B-vitamin vital for cell growth and metabolism.
Supports Heart Health
This soup is low in saturated fat and sodium. The fiber, potassium from vegetables, and folate from lentils all contribute to cardiovascular health.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein, high in dietary fiber which aids digestion, and rich in essential minerals like iron and folate. Using water instead of broth keeps the sodium content low.
