Red Lentil Soup

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

Suggestions


If you're looking for a delicious and nutritious meal that embodies comfort and warmth, try this flavorful Red Lentil Soup! Perfectly suited for vegetarians, and those following gluten-free and dairy-free diets, this soup not only satisfies but also nourishes your body with wholesome ingredients. In just 40 minutes, you can whip up a hearty dish that serves seven people, making it an ideal choice for family gatherings or cozy nights in.

The star of this recipe is, of course, the vibrant red lentils, known for their rich protein content and delightful texture. Combined with fresh chopped vegetables like carrots, celery, and tomatoes, this soup provides a colorful and appetizing presentation. A hint of ground cumin adds a warm, earthy flavor that elevates the dish from simple to extraordinary. The addition of garlic, onions, and fresh parsley ensures that each spoonful is bursting with aromatic goodness.

This Red Lentil Soup is not just a meal; it’s a wholesome experience that leaves you feeling nourished and satisfied. Whether you're serving it as an appetizer, a snack, or a comforting main dish, this recipe is sure to become a go-to in your cooking repertoire. So grab your saucepan and get ready to enjoy a delightful bowl of goodness that will warm your heart and soul!

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