Red Lentil Soup

Red Lentil Soup

Red lentil soup is a delightful and nutritious dish that has been enjoyed across various cultures for centuries. Known for its vibrant color and hearty texture, this soup is not only visually appealing but also packed with essential nutrients.

Red lentils are a rich source of protein, fiber, and vital vitamins, making them an excellent choice for anyone looking to boost their diet with healthy ingredients.

This particular recipe offers a comforting and warming bowl of goodness that is perfect for any season. With its combination of aromatic spices, fresh vegetables, and creamy texture, red lentil soup is versatile and can be easily customized to suit your taste preferences.

Whether you enjoy it as a main course or a side dish, this soup is sure to satisfy your hunger and nourish your body.

In this recipe, we’ll explore how to create a flavorful red lentil soup that’s simple to prepare and bursting with flavor. Let’s gather the ingredients and get started!

Ingredients

For the Soup:

• 1 cup red lentils, rinsed and drained
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 medium potato, diced (optional for creaminess)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon turmeric powder
• ½ teaspoon smoked paprika (optional)
• 4 cups vegetable broth (or chicken broth for non-vegetarian option)
• 1 can (14.5 ounces) diced tomatoes, with juices
• 2 tablespoons olive oil
• Salt and black pepper to taste
• 1 bay leaf
• Juice of 1 lemon
• Fresh cilantro or parsley, for garnish
• Crusty bread or naan, for serving

How to Make Red Lentil Soup

Step 1: Prepare the Lentils

Rinse the red lentils under cold water in a fine-mesh sieve until the water runs clear. This helps remove any impurities and excess starch.

Step 2: Sauté the Vegetables

In a large pot, heat 2 tablespoons of olive oil over medium heat.

Add the diced onion and sauté for about 3-4 minutes until softened and translucent.

Add the minced garlic, diced carrots, and celery. Sauté for an additional 5-7 minutes, stirring occasionally, until the vegetables are tender.

Step 3: Add Spices and Broth

Stir in the ground cumin, ground coriander, turmeric powder, smoked paprika (if using), salt, and black pepper. Cook for about 1 minute to toast the spices and enhance their flavors.

Pour in the vegetable broth and add the diced tomatoes with their juices. Stir to combine.

Add the rinsed red lentils and the diced potato (if using). Stir well, then add the bay leaf.

Bring the mixture to a boil, then reduce the heat to low. Let it simmer uncovered for about 25-30 minutes, or until the lentils and potatoes are tender.

Step 4: Blend the Soup (Optional)

After simmering, you can choose to blend part or all of the soup for a creamier texture. If you prefer a chunkier soup, you can skip this step.

Use an immersion blender to puree the soup to your desired consistency. If you don’t have an immersion blender, carefully transfer the soup in batches to a regular blender, blending until smooth. Be cautious with hot liquids!

Step 5: Final Seasoning and Serving

Once blended (if desired), return the soup to the pot and stir in the lemon juice. Taste and adjust the seasoning with more salt and pepper if needed.

Ladle the soup into bowls and garnish with freshly chopped cilantro or parsley.

Serve hot with crusty bread or naan for dipping.

Chef’s Note

Customization: This soup is incredibly versatile. Feel free to add other vegetables like spinach, kale, or bell peppers for added nutrition. You can also adjust the spices to your liking, perhaps adding a pinch of chili powder for some heat or a dash of curry powder for an Indian twist.

Make it Ahead: Red lentil soup can be made a day in advance and often tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator and reheat on the stove over medium heat until warmed through.

Freezing: This soup freezes well. Allow it to cool completely before transferring to freezer-safe containers. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information (per serving, based on 6 servings)

• Calories: 180
• Protein: 10g
• Carbohydrates: 30g
• Dietary Fiber: 10g
• Total Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 350mg
• Vitamin A: 80% DV
• Vitamin C: 25% DV
• Iron: 15% DV
• Calcium: 4% DV

Red lentil soup is not only a comforting meal but also a nutrient-dense option that provides a good balance of protein and fiber, making it filling and satisfying. The vegetables contribute essential vitamins and minerals, while the lentils offer heart-healthy benefits.

This red lentil soup is perfect for any occasion, whether you need a quick weeknight dinner or a cozy meal on a chilly day. Enjoy making this nourishing dish and savor the delightful flavors that come together in every bowl!

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