Sugar-Free Red Lentil Soup
Warm, hearty, and completely sugar-free, this Red Lentil Soup is packed with vibrant flavors and wholesome ingredients, making it a perfect addition to your healthy meal repertoire. Featuring nutrient-rich red lentils, fresh vegetables like carrots, celery, and spinach, and aromatic spices including cumin, turmeric, and coriander, this soup delivers a comforting yet nourishing experience in every bowl. Prepared with vegetable broth and finished with a refreshing burst of lemon juice, it's a light, satisfying dish that’s ready in just 45 minutes. Ideal for those seeking a gluten-free, vegan meal, this soup is perfect for a cozy lunch or dinner and pairs wonderfully with crusty bread for dipping. The optional garnish of fresh cilantro adds a delightful touch, ensuring every spoonful bursts with flavor.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 medium carrots, diced
- 2 units celery stalks, diced
- 3 units garlic cloves, minced
- 1 teaspoon ground cumin
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground coriander
- 6 cups vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh lemon juice
- 2 cups fresh spinach leaves
- 0.25 cup fresh cilantro, chopped (optional)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside to drain.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
Add the diced carrots, celery, and minced garlic to the pot, stirring and cooking for another 3 minutes.
Stir in the ground cumin, turmeric, and coriander, cooking for about 1 minute to release the aroma of the spices.
Add the rinsed red lentils to the pot, followed by the vegetable broth, salt, and black pepper. Stir to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to low and cover the pot. Let it simmer for 20-25 minutes or until the lentils are soft and the vegetables are tender.
Remove the pot from heat and stir in the fresh lemon juice and spinach leaves, allowing the spinach to wilt in the residual heat.
Taste the soup and adjust the seasoning if needed. If desired, garnish with fresh cilantro before serving.
Serve the soup hot with your choice of bread or as a standalone meal for a satisfying, sugar-free dish.
Nutrition Facts
Calories |
1175 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 7.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5928 mg | 258% | |
| Total Carbohydrate | 162.0 g | 59% | |
| Dietary Fiber | 43.0 g | 154% | |
| Total Sugars | 37.9 g | ||
| Protein | 48.9 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 450 mg | 35% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 4517 mg | 96% | |
*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.
