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! This vibrant and hearty dish is not only a feast for the senses but also a wholesome choice for anyone seeking a nutritious meal. Perfectly suited for vegetarians, this soup is gluten-free and dairy-free, making it an excellent option for those with dietary restrictions.

Imagine a warm bowl of this comforting soup, brimming with the goodness of fresh vegetables and the earthy flavor of red lentils. The combination of carrots, celery, and tomatoes creates a rich base, while the aromatic garlic and ground cumin add depth and warmth to every spoonful. With just a hint of fresh parsley to finish, this soup is as visually appealing as it is delicious.

Ready in just 40 minutes, this recipe serves seven, making it ideal for family gatherings or meal prep for the week ahead. Each serving is packed with flavor and nutrition, boasting only 146 calories, allowing you to indulge without guilt. Whether enjoyed as a starter, a light snack, or a satisfying main course, our Red Lentil Soup is sure to become a favorite in your kitchen.

So, gather your ingredients and get ready to savor a bowl of this delightful soup that warms the heart and nourishes the body!

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