Lusciously Lemony Lentil Soup

Gluten Free
Dairy Free
Health score
30%
Lusciously Lemony Lentil Soup
45 min.
1
971kcal

Suggestions

This Lusciously Lemony Lentil Soup is an explosion of flavors that will tantalize your taste buds and warm your soul. A hearty blend of lentils, carrots, and spices, this soup is perfect for a cozy night in or a satisfying lunch. The star of the show is undoubtedly the lemon, adding a bright, tangy twist to the rich and savory base. The blend of spices, including cumin, chili powder, and a hint of garlic, creates an aromatic and flavorful profile that will leave you wanting more. This soup is not only delicious but also nutritious, packed with plant-based protein and essential vitamins and minerals. It's a gluten-free and dairy-free option that caters to various dietary preferences. Whether you're a lentil lover or looking for a new soup adventure, this recipe is a must-try! With its vibrant flavors and comforting warmth, it will quickly become a favorite in your recipe repertoire.

Ingredients

  • tablespoons olive oil 
  •  onion chopped
  • cloves garlic minced
  • tablespoon tomato paste 
  • teaspoon cumin 
  • 0.3 teaspoon salt 
  • 0.3 teaspoon pepper 
  • 0.1 teaspoon chili powder 
  • cups chicken (Veggie or Chicken)
  •  carrots peeled chopped
  •  lentils cooked
  • tablespoons juice of lemon 
  • tablespoons cilantro leaves 
  • serving salt to taste

Equipment

  • pot
  • blender

Directions

  1. Heat the olive oil over medium high heat.
  2. When the oil is hot, add your onion and garlic and cook until soft; about 5 minutes.
  3. Stir in the tomato paste, cumin, salt, pepper, and chili powder. Cook until spices are fragrant; about 2 minutes.
  4. Stir in the chicken broth.
  5. Add in the carrots and simmer covered on medium low heat until they are soft; about 15 minutes.
  6. Add in the lentils and cook until they are heated through (you can also use dried lentils. Just add in with carrots and let simmer for approximately 30 minutes instead of 15 minutes).
  7. Once lentils are heated through, blend soup until smooth. This can be done with with either an emulsifier right in the pot or by putting the soup in batches into a blender.
  8. Stir in the lemon juice and cilantro. Season with salt to taste. Enjoy!

Nutrition Facts

Calories971kcal
Protein18.1%
Fat69.43%
Carbs12.47%

Properties

Glycemic Index
247.5
Glycemic Load
7.9
Inflammation Score
-10
Nutrition Score
34.085217391304%

Flavonoids

Eriodictyol
1.46mg
Hesperetin
4.34mg
Naringenin
0.41mg
Apigenin
0.05mg
Luteolin
0.21mg
Isorhamnetin
5.51mg
Kaempferol
1.02mg
Myricetin
0.18mg
Quercetin
23.44mg

Nutrients percent of daily need

Calories:971.32kcal
48.57%
Fat:75.76g
116.56%
Saturated Fat:15.31g
95.69%
Carbohydrates:30.62g
10.21%
Net Carbohydrates:23.92g
8.7%
Sugar:13.31g
14.78%
Cholesterol:162.72mg
54.24%
Sodium:1152.3mg
50.1%
Protein:44.43g
88.87%
Vitamin A:21116.92IU
422.34%
Vitamin B3:16.79mg
83.97%
Vitamin B6:1.2mg
60.07%
Vitamin E:8.46mg
56.41%
Vitamin K:51.94µg
49.46%
Selenium:33.86µg
48.38%
Vitamin C:36.29mg
43.99%
Phosphorus:432.29mg
43.23%
Potassium:1236.06mg
35.32%
Manganese:0.66mg
32.83%
Iron:4.87mg
27.04%
Fiber:6.69g
26.78%
Vitamin B5:2.56mg
25.63%
Zinc:3.64mg
24.27%
Vitamin B2:0.41mg
24.05%
Magnesium:88.29mg
22.07%
Vitamin B1:0.31mg
20.42%
Folate:68.11µg
17.03%
Copper:0.32mg
15.77%
Calcium:131.4mg
13.14%
Vitamin B12:0.67µg
11.21%
Vitamin D:0.43µg
2.89%