Description
This Red Lentil Soup is hearty, healthy, and easy to prepare in under an hour. Packed with plant-based protein, warm spices, and a lemony finish, it’s a comforting one-pot meal that’s naturally vegan, gluten-free, and perfect for busy weeknights or meal prep.
Ingredients
Scale
- 3 tbsp olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 1 tbsp tomato paste
- 1 tsp ground cumin
- 1/4 tsp crushed red pepper flakes (adjust to taste)
- 1 tsp ground coriander (optional)
- 1 tsp salt
- 1/2 tsp black pepper
- 1 cup red lentils, rinsed
- 1 large carrot, diced
- 6 cups vegetable or chicken broth
- Juice of 1 lemon
- Fresh cilantro or parsley, chopped, for garnish (optional)
Instructions
- Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion and cook 5 minutes until soft. Stir in garlic, tomato paste, cumin, red pepper flakes, coriander, salt, and black pepper. Cook 1–2 minutes until fragrant.
- Add lentils and carrot: Stir in red lentils and diced carrot, coating them in the spice mixture.
- Simmer: Pour in broth and bring to a boil. Reduce heat and simmer for 30 minutes, until lentils are soft.
- Blend (optional): Use an immersion blender to partially or fully puree for a smoother texture, or leave chunky for rustic style.
- Finish: Stir in lemon juice just before serving. Garnish with fresh herbs or a drizzle of olive oil. Serve hot.
Notes
- Lentils: Use red lentils only—they cook quickly and break down to create a creamy texture without cream.
- Spices: Adjust heat by increasing or decreasing red pepper flakes. Add ginger or turmeric for extra health benefits.
- Lemon: Always add at the end to preserve brightness and flavor balance.
- Storage: Refrigerate up to 4 days, or freeze up to 3 months. Thin with extra broth when reheating.
- Variations: Stir in spinach or kale, add coconut milk for creaminess, or top with crispy chickpeas for crunch.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Middle Eastern, Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 250
- Sugar: 6g
- Sodium: 680mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 33g
- Fiber: 12g
- Protein: 13g
- Cholesterol: 0mg
Keywords: Red Lentil Soup, Hearty Red Lentil Soup, Lentil Bean Soup, Vegetarian Soup, Vegan Lentil Recipes