Low Sodium Red Lentil Soup
Warm, comforting, and packed with nourishing ingredients, this Low Sodium Red Lentil Soup is a wholesome bowl of goodness that’s perfect for any meal. Made with protein-rich red lentils, aromatic vegetables like onion, carrot, and celery, and infused with spices such as ground cumin, coriander, and turmeric, this soup delivers bold, satisfying flavors while staying heart-healthy. A splash of fresh lemon juice adds a bright, zesty finish, while chopped parsley provides a fresh, herbal touch. Simmered in low-sodium vegetable broth and accented by diced tomatoes, this soup is an easy, one-pot wonder ready in just 50 minutes. Perfect for those seeking a low sodium option without sacrificing taste, it’s ideal for meal prep, freezing, or serving fresh with crusty bread.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 large onion
- 2 medium carrot
- 2 celery stick
- 3 garlic cloves
- 4 cups low-sodium vegetable broth
- 2 cups water
- 1 14-ounce can canned diced tomatoes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon black pepper
- 2 tablespoons fresh lemon juice
- 0.25 cup chopped fresh parsley
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
Heat the olive oil in a large pot over medium heat.
Dice the onion and chop the carrot and celery into small pieces. Peel and mince the garlic.
Add the onion, carrot, and celery to the pot, and sauté for about 7-8 minutes, or until the vegetables begin to soften and the onion becomes translucent.
Stir in the minced garlic, ground cumin, coriander, and turmeric. Cook for another 1-2 minutes until fragrant.
Pour in the low-sodium vegetable broth, water, and the can of diced tomatoes with their juices.
Add the rinsed red lentils, stirring to combine everything.
Increase the heat to bring the soup to a boil, then reduce it to a simmer by lowering the heat. Cover the pot and let the soup cook for 25-30 minutes, or until the lentils are tender and have broken down.
Season with black pepper. Adjust other seasonings to taste, considering that this is a low sodium soup.
Stir in the fresh lemon juice just before serving.
Garnish with chopped fresh parsley and serve hot.
Nutrition Facts
Calories |
901 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 7.7 g | 38% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 1264 mg | 55% | |
| Total Carbohydrate | 106.8 g | 39% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 35.1 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 479 mg | 37% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3624 mg | 77% | |
*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.
