Description
This red lentil soup recipe with vegetables is a healthy, hearty, satisfying meal in a bowl. Perfect for a weeknight meal served with crusty bread.
Ingredients
Scale
- 3 tablespoon olive oil
- 1 large onion
- 3 carrots, peeled
- 2 celery stalks
- 1 potato, peeled
- 2 garlic cloves, minced (or 1/4 teaspoon garlic powder)
- 2 tablespoon tomato paste
- 1 teaspoon ground cumin or curry powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- pinch of cayenne, chili powder and/or coriander seed (optional)
- 4 cups (946ml) vegetable stock, broth or chicken broth
- 1 cup (237ml) water
- 1 cup (200g) red lentils
- 1/2 large lemon (lemon zest and juice)
- 1/4 cup (2 oz) chopped fresh parsley or cilantro
Instructions
- Prepare the vegetables: Dice carrots, onion, celery, potato.
- Sauté vegetables and garlic: In a medium-large or large pot, heat oil to medium-high heat. Add vegetables and sauté until softened, about 5 minutes, stirring occasionally. Add garlic and sauté another minute.
- Add seasonings and other ingredients: Add tomato paste, cumin or curry powder, salt and pepper (and optional seasonings if using). Stir and cook for 2 minutes. Stir in broth, water and lentils.
- Cook: Bring the soup to a boil. Lower to medium heat or medium-low heat to simmer. Cover pot partially and cook for 30 minutes or until lentils and vegetables are tender.
- Finish the soup and serve: Add lemon juice, lemon zest and parsley (or cilantro). Taste and adjust seasonings adding additional salt if needed. Serve with a drizzle of good olive oil on top and additional lemon wedges if desired.
Notes
Substitute cilantro for the parsley. Use a cup of diced tomatoes (no juice) instead of tomato paste. Other variations: add 1 teaspoon smoked paprika, add more broth for a thinner soup, or puree all or part of the soup with an immersion blender. The soup can be frozen for a couple of months in an airtight container.
- Prep Time: 7 minutes
- Cook Time: 38 minutes
- Category: Soup
- Method: Simmering
- Cuisine: Middle East
Nutrition
- Serving Size: 1 bowl
- Calories: 273 kcal
- Sugar: 6 g
- Sodium: 1074 mg
- Fat: 9 g
- Saturated Fat: 1 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 38 g
- Fiber: 14 g
- Protein: 12 g
- Cholesterol: 0 mg
Keywords: red lentil soup, vegetable soup, healthy soup, middle eastern soup, hearty meal