Description
This creamy red lentil soup is an easy, one-pot, high-protein meal perfect for a cozy and nourishing dinner. Made with wholesome vegetables, red lentils, and a blend of spices, it simmers to creamy perfection and is finished with fresh lemon juice and parsley for a bright, flavorful touch.
Ingredients
Scale
Vegetables and Aromatics
- 1 onion
- 1 carrot
- 1 rib celery
- 3 cloves garlic
- 2 medium potatoes, peeled and cut into small chunks
Spices and Flavorings
- 1 teaspoon ground cumin (or dried oregano)
- 2 tablespoons tomato paste
- 1 teaspoon salt (more or less to taste)
- Black pepper, to taste
- 1 lemon, cut into wedges
- 1 tablespoon parsley, chopped
Liquids
- 8 cups vegetable broth (add 4 cups at a time)
- 2 tablespoons extra virgin olive oil
Legumes
- 2 cups red lentils (dried, no soaking needed)
Instructions
- Sauté Veggies: Pulse the onion, carrot, celery, and garlic in a food processor until finely chopped. Heat the olive oil in a large pot over medium heat, then add the chopped vegetables. Cook for about 4 minutes until softened. Stir in the ground cumin and tomato paste and cook for another minute to release their flavors.
- Simmer: Add the peeled and diced potatoes, red lentils, and half of the vegetable broth (4 cups) to the pot. Season with salt and pepper. Bring to a boil, then reduce heat to a simmer. Gradually add the remaining 4 cups of broth as it cooks. Simmer for 15 to 20 minutes, stirring occasionally, until the lentils are very soft and potatoes are fork-tender.
- Blend: Use an immersion blender to puree the soup directly in the pot until smooth, or carefully transfer the soup in batches to a blender once slightly cooled. Blend to a creamy consistency.
- Adjust and Serve: Taste and adjust seasoning with additional salt and pepper if needed. Thin the soup with more broth or water if too thick. Serve hot with a squeeze of fresh lemon juice, a drizzle of chili oil if desired, and a sprinkle of chopped parsley.
Notes
- This soup is a filling, protein-rich, and fiber-packed meal all made in one pot for easy cleanup.
- The recipe takes about 30 minutes, making it perfect for weeknight dinners.
- You can substitute cumin with dried oregano depending on your flavor preference.
- If you prefer a chunkier texture, blend only half the soup and leave the rest as is.
- Adding a drizzle of chili oil adds a lovely spicy kick but is optional.
- Lemon juice brightens the soup and balances the earthiness of lentils.
Nutrition
- Serving Size: 1 serving (about 1.5 cups)
- Calories: 357 kcal
- Sugar: 4 g
- Sodium: 372 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 59 g
- Fiber: 23 g
- Protein: 20 g
- Cholesterol: 0 mg
