Low Fat Red Lentil Soup
Cozy up with a bowl of hearty and wholesome Low Fat Red Lentil Soup, a nourishing recipe that’s as satisfying as it is simple. Packed with protein-rich red lentils, vibrant carrots, aromatic celery, and seasoned with a tantalizing blend of cumin, coriander, and turmeric, this soup is a flavor-packed, nutrient-dense delight. Simmered in a broth of vegetable stock and water, with a touch of lemon juice for brightness, this dish achieves a perfect balance of creaminess and texture—thanks to optional partial blending for a hearty yet smooth finish. Ready in just 40 minutes, this low-fat, vegan-friendly recipe is perfect for busy weeknights or meal prep days. Garnish with fresh cilantro for a burst of color and herbaceous flair before serving. Discover the perfect way to warm up with this healthy, protein-packed red lentil soup today!
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 medium, chopped onion
- 1 medium, diced carrot
- 1 diced celery stalk
- 2 cloves, minced garlic
- 1 tablespoon tomato paste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric
- 4 cups vegetable broth
- 2 cups water
- 1 tablespoon lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh cilantro
- 1 teaspoon olive oil
Instructions
Rinse the red lentils under cold water until the water runs clear, then drain.
Heat 1 teaspoon of olive oil in a large pot over medium heat.
Add the chopped onion, diced carrot, and diced celery to the pot. Sauté for about 5 minutes, or until the vegetables start to soften.
Stir in the minced garlic and tomato paste, and cook for another 2 minutes, stirring frequently.
Add the ground cumin, ground coriander, and turmeric to the pot. Cook for 1 minute until the spices release their aroma.
Pour in the vegetable broth and water, then add the rinsed and drained red lentils. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, or until the lentils are tender.
Stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.
Use an immersion blender to partially blend the soup for a creamy texture, but ensure some chunks remain for a hearty feel. Alternatively, transfer half of the soup to a blender, blend it, and return it to the pot.
Serve the soup hot, garnished with fresh cilantro.
Nutrition Facts
Calories |
844 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.5 g | 31% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 4.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4708 mg | 205% | |
| Total Carbohydrate | 127.2 g | 46% | |
| Dietary Fiber | 33.5 g | 120% | |
| Total Sugars | 29.7 g | ||
| Protein | 38.8 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 330 mg | 25% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 3244 mg | 69% | |
*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.
