Red Lentil Soup

Vegetarian
Gluten Free
Dairy Free
Health score
16%
Red Lentil Soup
120 min.
4
269kcal

Suggestions

Ingredients

  • tablespoons canola oil 
  • teaspoon cumin seeds 
  • inch ginger fresh minced peeled
  • cloves garlic thinly sliced
  • servings honey for drizzling
  • servings kosher salt 
  • servings lime wedges fresh chopped
  • medium onion thinly sliced
  • 0.5 teaspoon paprika 
  • cup lentils red washed and soaked for 1 hour, drained
  •  serrano chile split green seeded
  • large tomatoes diced
  • 0.5 teaspoon turmeric 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • whisk

Directions

  1. Combine the lentils, garlic, chile, ginger, onions, tomatoes and enough water to cover in a medium saucepan over medium heat. Bring the mixture to a boil, and then lower the heat and simmer until the lentils are tender, 30 to 45 minutes.
  2. Whisk the cooked lentils to release some of their starch and break them down further.
  3. Warm the oil in a small saute pan over medium heat.
  4. Add the cumin seeds and cook until they are sizzling and spluttering. Stir in the paprika and turmeric.
  5. Pour the seasoned oil onto the lentils (be prepared for a big sizzle). Stir to combine; sprinkle with salt and a small drizzle of honey. Ladle into soup bowls and garnish with cilantro, a drizzle of yogurt, lemon or lime wedges.

Nutrition Facts

Calories269kcal
Protein18.38%
Fat25.5%
Carbs56.12%

Properties

Glycemic Index
60.97
Glycemic Load
7.52
Inflammation Score
-10
Nutrition Score
17.290434775145%

Flavonoids

Catechin
0.16mg
Naringenin
0.31mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.22mg
Myricetin
0.09mg
Quercetin
6.17mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:268.8kcal
13.44%
Fat:7.79g
11.99%
Saturated Fat:0.64g
3.98%
Carbohydrates:38.57g
12.86%
Net Carbohydrates:23.5g
8.55%
Sugar:9.17g
10.19%
Cholesterol:0mg
0%
Sodium:201.93mg
8.78%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.63g
25.27%
Fiber:15.07g
60.28%
Folate:228.65µg
57.16%
Manganese:0.76mg
38.22%
Vitamin B1:0.43mg
28.73%
Iron:4.14mg
23.02%
Phosphorus:229.61mg
22.96%
Vitamin B6:0.36mg
17.76%
Potassium:620.74mg
17.74%
Magnesium:67.04mg
16.76%
Zinc:2.36mg
15.76%
Copper:0.29mg
14.6%
Vitamin C:11.65mg
14.12%
Vitamin E:1.81mg
12.08%
Vitamin K:11.72µg
11.16%
Vitamin A:547.54IU
10.95%
Vitamin B5:1.06mg
10.64%
Vitamin B3:1.59mg
7.96%
Vitamin B2:0.12mg
7.21%
Selenium:4.21µg
6.02%
Calcium:45.53mg
4.55%