Low Fat Red Lentil Soup

Warm up with a bowl of hearty and flavorful Low Fat Red Lentil Soup, a nourishing dish that's both healthy and satisfying. Brimming with plant-based protein and fiber from red lentils, this recipe comes together in just 40 minutes, making it a perfect choice for busy weeknights. Aromatic spices like cumin, coriander, and turmeric infuse the soup with bold flavors, while fresh lemon juice adds a refreshing tang. The addition of sautéed onions, carrots, and celery creates a wholesome base, and a quick immersion blend delivers a creamy-yet-chunky texture without the use of cream. Serve this vegan and gluten-free soup garnished with chopped cilantro for a vibrant, low-calorie meal that’s perfect as a lunch, dinner, or even meal prep option.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 1 medium, chopped onion
• 1 medium, diced carrot
• 1 diced celery stalk
• 2 cloves, minced garlic
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric
• 4 cups vegetable broth
• 2 cups water
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh cilantro
• 1 teaspoon olive oil

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear, then drain.

Step 2

Heat 1 teaspoon of olive oil in a large pot over medium heat.

Step 3

Add the chopped onion, diced carrot, and diced celery to the pot. Sauté for about 5 minutes, or until the vegetables start to soften.

Step 4

Stir in the minced garlic and tomato paste, and cook for another 2 minutes, stirring frequently.

Step 5

Add the ground cumin, ground coriander, and turmeric to the pot. Cook for 1 minute until the spices release their aroma.

Step 6

Pour in the vegetable broth and water, then add the rinsed and drained red lentils. Stir to combine.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 20 minutes, or until the lentils are tender.

Step 8

Stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.

Step 9

Use an immersion blender to partially blend the soup for a creamy texture, but ensure some chunks remain for a hearty feel. Alternatively, transfer half of the soup to a blender, blend it, and return it to the pot.

Step 10

Serve the soup hot, garnished with fresh cilantro.

Nutrition Facts

Serving size	(1928.4g)

Amount per serving	% Daily Value*
Calories	844.2

Total Fat 24.5g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 4.2g
Cholesterol 0mg	0%
Sodium 4707.6mg	0%
Total Carbohydrate 127.2g	0%
Dietary Fiber 33.5g	0%
Total Sugars 29.7g
Protein 38.8g	0%

Vitamin D 0IU	0%
Calcium 329.8mg	0%
Iron 15.4mg	0%
Potassium 3243.7mg	0%

*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.

Source of Calories

Fat: 24.9%

Protein: 17.5%

Carbs: 57.5%