Red lentil soup is a hearty, comforting dish that embodies the rich flavors and traditions of Mediterranean cuisine. This soup is a perfect blend of aromatic spices, tender vegetables, and the subtle earthiness of red lentils. The addition of a squeeze of fresh lemon juice and a sprinkle of parsley adds a bright, refreshing touch, making it a delightful meal for any occasion. Whether you’re looking for a vegan, gluten-free option or simply a nutritious meal to warm your belly, this red lentil soup is sure to become a favorite.
Ingredients
- : 3 tablespoons
- Onion: 1 large, diced (red onion is nice here)
- Garlic: 4 cloves, minced
- Carrots: 2 large, diced (or sub with diced sweet potato)
- Celery: 1 stalk, sliced (optional)
- Tomato: 1 medium, diced (or sub with 1 red bell pepper or 1 tablespoon tomato paste)
- Red lentils: 1 cup, rinsed and drained
- Vegetable broth: 4 cups (or chicken stock or water)
- Water: 1 cup
- Spices:
- Salt: 1/2 teaspoon
- Black pepper: 1/2 teaspoon
- Ground cumin: 1 1/2 teaspoons
- Sumac: 1/2 teaspoon (optional)
- Chili powder or red paprika: 1/2 teaspoon
- Aleppo chili flakes or cayenne pepper: a generous pinch
- Lemon juice: a large squeeze of fresh lemon juice
- Fresh parsley: for garnish
Instructions
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Prepare all the veggies: Chop the onion, carrots, and celery. Mince the garlic.
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Heat the olive oil: In a large pot or Dutch oven, heat 3 tablespoons of olive oil over medium-high heat.
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Sauté the onion and garlic: Add the diced onion and minced garlic to the pot. Stir for 3-4 minutes until the onion is translucent and fragrant.
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Add carrots and celery: If using, add the sliced celery and diced carrots to the pot. Stir for 5 minutes until they start to soften.
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Add tomatoes and spices: Add the diced tomatoes, salt, black pepper, ground cumin, sumac (if using), chili powder or red paprika, and a pinch of Aleppo chili flakes or cayenne pepper to the pot. Stir for 2-3 minutes until the spices are fragrant.
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Pour in the lentils and broth: Add the rinsed and drained red lentils, vegetable broth, and water to the pot. Increase the heat to medium-high and bring to a boil.
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Simmer the soup: Once boiling, cover the pot and reduce the heat to a gentle simmer. Let it cook for 20 minutes or until the lentils are cooked through.
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Puree the soup: Using an immersion blender, puree the soup leaving a little texture. Alternatively, blend half of the soup in a blender or food processor.
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Season and finish: Return the soup to the pot and add a squeeze of fresh lemon juice. Taste and adjust seasoning as necessary.
- Serve: Ladle the soup into bowls and garnish with fresh parsley.
Top Tips
- Use split red lentils: For the fastest cooking time, use split red lentils with their outer skin removed.
- Adjust spice levels: If you prefer a milder soup, reduce or omit the chili powder or red paprika.
- Add more broth: If you prefer a thinner soup, add more broth or water to achieve the desired consistency.
- Blend carefully: When blending the soup, be careful not to splash hot liquid.
- Garnish with lemon: A squeeze of fresh lemon juice adds a bright, refreshing flavor to the soup.
- Serve with bread: Pair the soup with crusty bread for a satisfying meal.
Variations
- Greek-style: Add a sprinkle of feta cheese and a sprinkle of fresh parsley for a Greek twist.
- Spicy kick: Add more harissa paste for an extra spicy kick.
- Tomato paste: Use 1-2 tablespoons of tomato paste for a more intense tomato flavor.
- Sweet potatoes: Substitute diced sweet potatoes for carrots for a sweeter flavor.
- Herbs: Add fresh herbs like rosemary or oregano for additional depth of flavor.
- Creamy texture: Blend the soup until smooth for a creamy texture.
Nutritional Guide
| Nutrient | Per Serving (serves 4-6) |
|---|---|
| Calories | 250-350 |
| Fat | 10-12g |
| Carbohydrates | 35-45g |
| Protein | 15-20g |
Additional Nutritional Notes: This recipe is high in fiber and protein due to the red lentils, making it a nutritious and filling meal. The vegetables add vitamins and minerals, while the spices provide antioxidants. The lemon juice adds a boost of vitamin C. This soup is vegan and gluten-free, making it suitable for various dietary needs.
