Spicy Lentil Soup

Vegetarian
Gluten Free
Dairy Free
Health score
12%
Spicy Lentil Soup
45 min.
6
124kcal

Suggestions


Welcome to a delightful culinary adventure with our Spicy Lentil Soup! This vibrant and hearty dish is perfect for anyone seeking a warm, comforting meal that doesn't compromise on flavor. Packed with nutritious ingredients, this vegetarian, gluten-free, and dairy-free soup is not only a feast for the senses but also a wholesome choice for health-conscious eaters.

Imagine the aromatic blend of sautéed onions and garlic mingling with the earthy notes of lentils, all elevated by a kick of cayenne pepper and crushed red pepper flakes. Each spoonful offers a delightful balance of spice and warmth, making it an ideal starter or a satisfying snack. With just 45 minutes of your time, you can whip up a pot of this delicious soup that serves six, perfect for family gatherings or meal prep for the week ahead.

Whether you're looking to impress guests at a dinner party or simply want to enjoy a cozy night in, this Spicy Lentil Soup is sure to become a staple in your kitchen. With only 124 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. So grab your saucepan and let’s get cooking!

Ingredients

  • large carrots chopped
  • 0.1 teaspoon cayenne pepper to taste
  • large stalk celery chopped
  • cups chicken stock see 
  • cloves garlic chopped
  • servings salt and ground pepper black to taste
  • tablespoon olive oil 
  • 0.3 cup onion chopped
  • 0.1 teaspoon pepper flakes red crushed to taste
  • tablespoons tomato paste 

Equipment

  • sauce pan

Directions

  1. Heat olive oil in a large saucepan over medium heat; cook and stir onion and garlic until onion is translucent, about 5 minutes.
  2. Stir in carrot and celery; cook, stirring often, until vegetables are tender, about 8 more minutes.
  3. Stir in tomato paste, crushed red pepper, cayenne pepper, salt, and black pepper; mix in chicken stock and lentils.
  4. Bring soup to a boil and reduce heat to low; simmer until lentils are soft, about 20 minutes.

Nutrition Facts

Calories124kcal
Protein21.57%
Fat38.61%
Carbs39.82%

Properties

Glycemic Index
40.81
Glycemic Load
1.12
Inflammation Score
-8
Nutrition Score
7.7065217754115%

Flavonoids

Apigenin
0.31mg
Luteolin
0.13mg
Isorhamnetin
0.33mg
Kaempferol
0.1mg
Myricetin
0.04mg
Quercetin
1.45mg

Nutrients percent of daily need

Calories:123.96kcal
6.2%
Fat:5.32g
8.18%
Saturated Fat:1.11g
6.97%
Carbohydrates:12.34g
4.11%
Net Carbohydrates:11.41g
4.15%
Sugar:5.46g
6.07%
Cholesterol:7.2mg
2.4%
Sodium:403.52mg
17.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.69g
13.37%
Vitamin A:2171.7IU
43.43%
Vitamin B3:4.14mg
20.7%
Vitamin B2:0.23mg
13.54%
Potassium:392.97mg
11.23%
Vitamin B6:0.22mg
10.87%
Selenium:5.95µg
8.5%
Copper:0.17mg
8.43%
Phosphorus:81.39mg
8.14%
Vitamin K:7.5µg
7.15%
Vitamin B1:0.1mg
6.99%
Vitamin E:0.78mg
5.18%
Folate:20.16µg
5.04%
Manganese:0.1mg
5.03%
Vitamin C:3.84mg
4.65%
Iron:0.8mg
4.45%
Magnesium:15.92mg
3.98%
Fiber:0.93g
3.73%
Zinc:0.45mg
3.01%
Calcium:23.17mg
2.32%
Source:Allrecipes