Lentil Apple Soup
Warm, wholesome, and delightfully unique, Lentil Apple Soup is a comforting twist on a classic lentil soup with a touch of autumnal sweetness. This hearty recipe combines nutrient-packed red lentils with earthy root vegetables, aromatic spices like cumin and cinnamon, and the subtle natural sweetness of tender, diced apples. Perfect for cozy evenings, this one-pot soup is not only creamy and satisfying but also vegan and easy to prepare in under an hour. A splash of fresh lemon juice brightens the flavors, while optional parsley adds a pop of color and freshness. Ideal for meal prep or weeknight dinners, this soup is a flavorful way to enjoy the health benefits of lentils and seasonal ingredients.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrots
- 2 medium, diced celery stalks
- 3 minced garlic cloves
- 1 cup red lentils
- 4 cups vegetable broth
- 1 cup water
- 2 medium, peeled, cored, and diced apples
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, or until the vegetables are softened and the onions are translucent.
Stir in the minced garlic and cook for 1 minute until fragrant.
Add the red lentils, vegetable broth, and water. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes, stirring occasionally.
Add the diced apples, ground cumin, ground coriander, ground cinnamon, salt, and ground black pepper to the pot. Stir well.
Continue to simmer for another 10 minutes, or until the lentils are soft and the apples are tender.
Using an immersion blender, blend the soup to your desired consistency (smooth or slightly chunky). Alternatively, you can transfer the soup in batches to a blender, then return it to the pot.
Stir in the lemon juice and adjust seasoning as needed.
Serve hot, garnished with chopped fresh parsley if desired.
Nutrition Facts
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1092 mg | 47% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 15.4 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 5.1 mg | 29% | |
| Potassium | 1214 mg | 26% | |
*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.
