Red Lentil Soup

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

Suggestions


Welcome to a delightful culinary experience with our Red Lentil Soup, a perfect blend of flavors and nutrition that will warm your heart and nourish your body. This vegetarian, gluten-free, and dairy-free recipe is not only easy to prepare but also packed with wholesome ingredients that make it a fantastic choice for any meal of the day.

Imagine the comforting aroma of sautéed onions and garlic filling your kitchen as you create this vibrant soup. The combination of fresh carrots, celery, and tomatoes adds a burst of color and essential nutrients, while the earthy notes of ground cumin elevate the dish to new heights. With just a handful of ingredients, you can whip up a hearty soup that serves seven, making it ideal for family gatherings or meal prep for the week ahead.

In just 40 minutes, you can enjoy a bowl of this delicious soup, which boasts only 146 calories per serving. The caloric breakdown reveals a balanced meal, with 21% of calories coming from protein, 21.67% from healthy fats, and 57.32% from carbohydrates. Whether you’re looking for a satisfying starter, a light snack, or a comforting antipasti, this Red Lentil Soup is sure to impress. So grab your saucepan and let’s get cooking!

Ingredients

  • cup carrots chopped
  • rib celery chopped
  • 1.5 cups chicken broth 
  • tablespoons parsley fresh chopped
  •  garlic cloves 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 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