Description
A hearty and flavorful Red Lentil Soup packed with aromatic spices, fresh vegetables, and red lentils, perfect for a nutritious and comforting meal. This easy-to-make soup is both filling and healthy, combining cumin, coriander, and a hint of red pepper flakes to add warmth and depth.
Ingredients
Scale
Vegetables
- 2 large onions, finely chopped
- 4 large garlic cloves, minced
- 6 large celery stalks, diced
- 5 large carrots, diced
Spices and Seasonings
- 2 1/2 tablespoons ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon salt
- 1/4 teaspoon red pepper flakes
Other Ingredients
- 2 tablespoons oil, for frying
- 3 cups red lentils, dry and rinsed
- 9 cups low sodium vegetable broth
- 14 ounces can diced tomatoes, low sodium
- 2 tablespoons fresh parsley or cilantro, finely chopped
Instructions
- Sauté Onions and Garlic: Preheat a large pot or Dutch oven over medium heat and swirl in the oil to coat the base. Add the finely chopped onions and minced garlic, sautéing them for about 3 minutes while stirring occasionally until softened and fragrant.
- Add Celery and Carrots: Incorporate the diced celery and carrots into the pot. Continue to sauté for an additional 5 minutes, stirring occasionally, allowing the vegetables to soften and release their flavors.
- Add Spices: Sprinkle in the ground cumin, ground coriander, salt, and red pepper flakes. Stir continuously for about 30 seconds to toast the spices and bring out their aroma.
- Simmer with Lentils and Broth: Add the rinsed red lentils, vegetable broth, and canned diced tomatoes to the pot. Stir the mixture well, then bring it to a boil. Once boiling, cover the pot and reduce the heat to maintain a gentle simmer. Cook for 20 minutes until the lentils and vegetables are tender.
- Finish and Serve: Remove the lid, stir in fresh parsley or cilantro for a burst of freshness, and serve the soup hot for a warming, nutritious meal.
Notes
- Storage: Refrigerate the soup in an airtight container for up to 5 days.
- Freezing: Fully cook the soup, cool completely, then freeze in an airtight container for up to 3 months. To reheat, thaw on the stovetop over low heat, covered.
Nutrition
- Serving Size: 1 cup (about 250 ml)
- Calories: 210
- Sugar: 6 g
- Sodium: 320 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 0 mg
