Red Lentil Soup

Vegetarian
Gluten Free
Dairy Free
Popular
Health score
48%
Red Lentil Soup
40 min.
7
146kcal

Suggestions

Discover the comforting warmth of this vibrant Red Lentil Soup, a hearty and nourishing dish that's perfect for any occasion. Bursting with flavor and packed with plant-based goodness, this soup is an excellent choice for vegetarians and anyone seeking a gluten-free, dairy-free, and wholesome meal. Its quick preparation time of just 40 minutes makes it an ideal go-to whenever you're craving something both satisfying and nutritious. The rich aroma of cumin, combined with the sweetness of carrots and the earthiness of lentils, creates a balanced flavor profile that delights the senses. Plus, the addition of fresh parsley adds a bright, herbal note that elevates the overall experience. Whether you're serving it as a starter, a cozy snack, or a nourishing antipasto, this soup offers versatility along with health benefits—the perfect comfort food to warm you up from the inside out. With low calories yet high in protein and fiber, it supports a balanced diet while tantalizing your palate. Easy to make, full of flavor, and irresistibly wholesome, this red lentil soup is a testament to how simple ingredients can come together into something truly delightful. Gather your friends or enjoy a quiet moment alone with a bowl of this delicious, heartwarming soup that is as popular as it is nutritious.

Ingredients

  • cup carrots chopped
  • rib celery stalks chopped
  • 1.5 cups chicken broth 
  • tablespoons parsley fresh chopped
  •  garlic clove chopped
  • 1.3 teaspoons ground cumin 
  • 1.5 tablespoons olive oil 
  • large onion chopped
  • cup lentils dried red
  • 0.5 teaspoon salt 
  • 0.5 cup canned tomatoes fresh canned chopped
  • cups water 

Equipment

  • sauce pan

Directions

  1. Heat oil in a 4- to 5-quart heavy saucepan over moderately high heat until hot but not smoking, then sauté onion, stirring, until golden, about 5 minutes.
  2. Add garlic, carrots, tomato, celery, cumin, and salt and sauté, stirring, 2 minutes.
  3. Add lentils, water, and broth and simmer, uncovered, stirring occasionally, until lentils are tender, about 20 minutes.
  4. Stir in parsley, then season with salt and pepper.

Nutrition Facts

Calories146kcal
Protein21.01%
Fat21.67%
Carbs57.32%

Properties

Glycemic Index
33.63
Glycemic Load
3.39
Inflammation Score
-9
Nutrition Score
14.283478122043%

Flavonoids

Catechin
0.09mg
Apigenin
2.47mg
Luteolin
0.04mg
Isorhamnetin
1.07mg
Kaempferol
0.2mg
Myricetin
0.2mg
Quercetin
4.41mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:145.6kcal
7.28%
Fat:3.59g
5.52%
Saturated Fat:0.49g
3.07%
Carbohydrates:21.34g
7.11%
Net Carbohydrates:12.19g
4.43%
Sugar:3.31g
3.67%
Cholesterol:1.01mg
0.34%
Sodium:399.16mg
17.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.83g
15.65%
Vitamin A:3205.01IU
64.1%
Fiber:9.15g
36.61%
Folate:134.83µg
33.71%
Manganese:0.49mg
24.32%
Vitamin K:25.33µg
24.13%
Vitamin B1:0.28mg
18.39%
Iron:2.65mg
14.7%
Phosphorus:140.58mg
14.06%
Potassium:413.39mg
11.81%
Vitamin B6:0.23mg
11.72%
Copper:0.22mg
10.98%
Magnesium:43.24mg
10.81%
Zinc:1.45mg
9.67%
Vitamin C:7.34mg
8.9%
Vitamin B5:0.69mg
6.92%
Vitamin B2:0.11mg
6.65%
Vitamin E:0.94mg
6.27%
Vitamin B3:1.24mg
6.18%
Calcium:44.73mg
4.47%
Selenium:2.77µg
3.95%
Source:Epicurious