Red Lentil and Apricot Soup
Warm up with a hearty bowl of Red Lentil and Apricot Soup, a vibrant and nourishing recipe that perfectly balances savory and subtly sweet flavors. This easy-to-make soup features protein-packed red lentils and the natural sweetness of dried apricots, simmered with aromatic spices like cumin and smoked paprika for an irresistibly rich depth. Toss in diced tomatoes, fresh vegetables, and a splash of bright lemon juice, and you’ve got a wholesome one-pot meal bursting with comforting flavors. Whether blended to silky smoothness or left slightly chunky for texture, it’s a satisfying vegan dish ideal for cozy weeknight dinners or meal prep. Garnish with a sprinkle of fresh cilantro for a hint of brightness, and enjoy this quick-cooking soup ready in just 50 minutes! Perfect for serving family or guests, this recipe is as nutritious as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 large, peeled and diced carrot
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 cup red lentils
- 1 cup, chopped dried apricots
- 6 cups vegetable broth
- 1 14-ounce can canned diced tomatoes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons, chopped (optional, for garnish) fresh cilantro
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for 3-4 minutes until softened.
Stir in the garlic and carrot, cooking for an additional 2 minutes.
Add the ground cumin and smoked paprika, stirring to coat the vegetables in the spices.
Add the red lentils, dried apricots, vegetable broth, and diced tomatoes to the pot. Stir to combine.
Raise the heat to bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes, until the lentils are tender.
Season the soup with salt and black pepper, adjusting to taste.
Use an immersion blender to partially blend the soup, leaving some texture. Alternatively, blend half the soup in a countertop blender and return it to the pot.
Stir in the lemon juice and let the soup heat through for another 2-3 minutes.
Serve hot, garnished with fresh cilantro if desired.
Nutrition Facts
Calories |
1448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.3 g | 70% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 10.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5073 mg | 221% | |
| Total Carbohydrate | 205.7 g | 75% | |
| Dietary Fiber | 48.8 g | 174% | |
| Total Sugars | 75.6 g | ||
| Protein | 51.0 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 462 mg | 36% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 5212 mg | 111% | |
*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.
