Heart-Healthy Red Lentil Soup
Warm, comforting, and packed with nutrients, this Heart-Healthy Red Lentil Soup is a nourishing bowl of goodness that’s as delicious as it is wholesome. Featuring protein-rich red lentils, vibrant vegetables like carrots, celery, and spinach, and a fragrant blend of spices including cumin, coriander, and turmeric, this recipe is designed to support your well-being without compromising on flavor. Made with heart-smart olive oil and low-sodium vegetable broth, it’s perfect for those seeking a lighter, nutritious meal. In just under an hour, you’ll have a silky, satisfying soup enhanced with a splash of zesty lemon juice and a garnish of fresh parsley. Ideal for cozy meals or meal prepping, this vegan and gluten-free dish is a must-try for anyone looking to enjoy a healthy yet comforting meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 3 medium carrots, diced
- 3 medium celery stalks, diced
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 0.5 teaspoon crushed red pepper flakes
- 6 cups low-sodium vegetable broth
- 1.5 cups red lentils, rinsed and drained
- 1 14.5-ounce can diced tomatoes with juice
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until it becomes translucent, stirring occasionally.
Stir in the garlic, carrots, and celery, and continue to cook for another 5 minutes until the vegetables start to soften.
Add the ground cumin, ground coriander, turmeric powder, and crushed red pepper flakes to the pot. Cook the spices with the vegetables for about 2 minutes until they are fragrant.
Pour in the low-sodium vegetable broth, then add the rinsed red lentils and the can of diced tomatoes with their juice. Stir to combine all the ingredients.
Bring the mixture to a boil, then lower the heat to a simmer. Cover the pot and let the soup cook for about 25 minutes, or until the lentils are tender.
Once the lentils are cooked, stir in the baby spinach and cook for another 2-3 minutes until the spinach is wilted.
Add the lemon juice and freshly ground black pepper, then stir well. Adjust seasoning if needed.
Serve the soup hot, garnished with chopped fresh parsley if desired.
Nutrition Facts
Calories |
957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1129 mg | 49% | |
| Total Carbohydrate | 135.8 g | 49% | |
| Dietary Fiber | 40.1 g | 143% | |
| Total Sugars | 37.7 g | ||
| Protein | 38.0 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 437 mg | 34% | |
| Iron | 20.9 mg | 116% | |
| Potassium | 4280 mg | 91% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
