Red Lentil Vegetable Soup
Warm, hearty, and bursting with vibrant flavors, this Red Lentil Vegetable Soup is the perfect one-pot meal for cozy weeknights or meal prep essentials. Packed with protein-rich red lentils and a medley of colorful vegetables like carrots, zucchini, and celery, this soup is not only nutritious but also deeply comforting. The aromatic blend of cumin, turmeric, and paprika adds an earthy, spiced warmth, while fresh parsley and a squeeze of lemon juice brighten every bowl. Ready in just 45 minutes and simmered to perfection, this vegan and gluten-free recipe is a crowd-pleaser that's loaded with flavor and health benefits. Pair it with crusty bread or enjoy it solo for a satisfying, wholesome meal.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 pieces garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 small zucchini, diced
- 1 15-ounce can crushed tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 0.5 teaspoons ground turmeric
- 1 teaspoon paprika
- 1 piece bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 4 pieces lemon wedges (optional, for serving)
Instructions
Rinse the red lentils under cold running water until the water runs clear. Set aside.
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Add the minced garlic, diced carrots, and celery to the pot. Sauté for another 5 minutes until the vegetables begin to soften.
Stir in the diced zucchini and cook for 2 minutes.
Add the crushed tomatoes, rinsed red lentils, vegetable broth, ground cumin, ground turmeric, paprika, bay leaf, salt, and black pepper to the pot. Stir well to combine.
Bring the soup to a boil, then reduce the heat to low and simmer uncovered for 20-25 minutes, stirring occasionally to prevent sticking.
Once the lentils are cooked and the vegetables are tender, remove the bay leaf from the pot.
Taste the soup and adjust the seasoning with more salt or black pepper if needed.
Serve hot, garnished with fresh parsley and a squeeze of lemon juice if desired.
Nutrition Facts
Calories |
316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.6 g | 10% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 939 mg | 41% | |
| Total Carbohydrate | 52.2 g | 19% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 11.7 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 100 mg | 8% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 1307 mg | 28% | |
*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.
