Lentil Soup with Lemon

Vegetarian
Gluten Free
Dairy Free
Health score
46%
Lentil Soup with Lemon
75 min.
4
240kcal

Suggestions


Warm up your day with a delightful bowl of Lentil Soup with Lemon, a nourishing dish that is not only vegetarian but also gluten-free and dairy-free. This vibrant soup bursts with flavor, thanks to the aromatic blend of spices and fresh ingredients, making it the perfect choice for a heartwarming lunch or dinner.

Imagine the comforting aroma of sautéed onions and garlic wafting through your kitchen, as they meld beautifully with the earthiness of red lentils and the sweetness of carrots. The soup comes alive with a zesty kick from the fresh lemon juice, elevating its taste to new heights. Each spoonful offers a creamy, textured experience, enhanced by the garnish of fresh cilantro and a drizzle of extra-virgin olive oil that adds a luscious finish.

Not only is this Lentil Soup packed with nutrients, but it is also incredibly filling, with only 240 calories per serving. It's the ideal dish for anyone looking to enjoy a satisfying meal without compromising on health. Plus, it's easy to prepare, taking just about 75 minutes to create a pot of deliciousness that serves four people.

Whether you’re seeking a comforting weeknight meal or a nourishing dish for a cozy gathering, this Lentil Soup with Lemon is sure to impress. Gather your ingredients, channel your inner chef, and delight in a bowl of wholesome goodness that warms both the body and soul!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • large carrots diced
  • 32 ounce carton chicken broth 
  • 0.1 teaspoon chili powder to taste
  • tablespoons cilantro leaves fresh chopped
  • cloves garlic minced
  • teaspoon ground cumin 
  • 0.3 teaspoon kosher salt to taste
  • tablespoons juice of lemon to taste
  • teaspoons olive oil extra-virgin for drizzling
  • large onion chopped
  • cup lentils red
  • tablespoon tomato paste 

Equipment

  • pot
  • blender
  • kitchen towels

Directions

  1. Heat 3 tablespoons of olive oil in a large pot over medium-high heat. Stir in the onion and garlic, and cook until the onion has turned golden brown, about 5 minutes. Stir in the tomato paste, cumin, kosher salt, black pepper, and 1/8 teaspoon of chili powder. Cook and stir 2 minutes more until the spices are fragrant.
  2. Stir in the chicken broth, lentils, and carrot. Bring to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils are soft, about 30 minutes.
  3. Pour half of the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot. Do not puree all of the soup, leave it a little chunky.
  4. Stir in the lemon juice and cilantro, then season to taste with salt.
  5. Drizzle with olive oil and a sprinkle of chili powder to serve.

Nutrition Facts

Calories240kcal
Protein22.99%
Fat19.15%
Carbs57.86%

Properties

Glycemic Index
60.61
Glycemic Load
5.05
Inflammation Score
-10
Nutrition Score
20.352173815603%

Flavonoids

Catechin
0.16mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1.88mg
Kaempferol
0.29mg
Myricetin
0.04mg
Quercetin
7.86mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:239.8kcal
11.99%
Fat:5.2g
8.01%
Saturated Fat:0.69g
4.33%
Carbohydrates:35.37g
11.79%
Net Carbohydrates:20.18g
7.34%
Sugar:5.04g
5.6%
Cholesterol:4.54mg
1.51%
Sodium:1037.41mg
45.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.05g
28.11%
Vitamin A:3137.31IU
62.75%
Fiber:15.2g
60.8%
Folate:228.39µg
57.1%
Manganese:0.85mg
42.52%
Vitamin B1:0.48mg
32.03%
Phosphorus:238.44mg
23.84%
Iron:4.22mg
23.44%
Potassium:650.68mg
18.59%
Vitamin B6:0.35mg
17.39%
Magnesium:67.8mg
16.95%
Zinc:2.49mg
16.62%
Copper:0.32mg
15.9%
Vitamin B2:0.26mg
15.36%
Vitamin C:10.18mg
12.34%
Vitamin B5:1.11mg
11.07%
Vitamin B3:2.06mg
10.32%
Vitamin K:8.89µg
8.47%
Vitamin E:1.25mg
8.32%
Selenium:5.33µg
7.61%
Calcium:59.19mg
5.92%
Source:Allrecipes