Dig into one of the greatest vegan dishes of all time—saucy, spicy, and silky-smooth Red Lentil Soup.
A few years ago, I started a vegan cooking journey and began exploring all kinds of plant-based recipes in search of options as satisfying as their meaty counterparts. The first one I mastered was red lentil soup, a scrumptious and nutritious dish that’s popular in vegan culinary circles. It’s rich, velvety, and bursting with warm spices.
Inspired by the earthy and fragrant flavors of Middle Eastern cuisine, red lentil soup combines onion, garlic, cumin, turmeric, and red pepper flakes in a symphony of spicy sweetness. With a creamy orange base of blended carrots, red lentils, vegetable broth, and tomatoes, this soup can do nothing but satisfy your taste buds.
Plus, it’s not too spicy, so even those who are used to more mild seasonings can get behind this dish. If you’re itching to introduce your family to a staple vegan meal that has an array of classic Eastern seasonings, red lentil soup is the way to go.
Is Red Lentil Soup Healthy?
Lentils provide a wide array of nutrients, including plant protein and fiber. Meanwhile, the carrots, lemon juice and array of fragrant spices provide an abundance of vitamins, minerals, and antioxidants. However, one thing to note is that this recipe is a little high in salt, so opt for a low-sodium vegetable broth and a no-added-salt variety of the diced tomatoes if this concerns you.
Little Lentils, Big Power
Red lentils have been around for thousands of years and are known to be one of the earliest cultivated plants. The lentil was first cultivated in Turkey and Syria; and has since become a staple around the world. Lentils are mentioned in the Judeo-Christian Bible and are eaten by Muslims during Ramadan. Red lentils themselves are actually edible seeds, which is why they’re so nutrient-dense. One cup of cooked red lentils contains about 18 grams of protein, 15 grams of fiber, and many vitamins and minerals.
How do I store leftovers?
Once cooled, red lentil soup can be refrigerated in an airtight container for up to 5 days. Alternatively, you can transfer the soup to a freezer-safe container and freeze for 3 months. Thaw in the fridge overnight before reheating. The next day, heat on the stove at medium heat, adding a splash of veggie broth if needed. Stir occasionally and cook until the lentils are warmed through, steaming and simmering gently.
Serving Suggestions
Want to elevate your meal to restaurant status? Garnish red lentil soup with freshly chopped parsley and thin slices of lemon or lime. Serve over Basmati Rice or Instant Pot Quinoa. Then, enjoy it with a side of Roasted Broccoli, warm Naan, or Jerusalem Salad. Red lentil soup has a unique set of flavors that pairs well with a wide array of sides.
Ingredients
- 1 1/2 tablespoons olive oil
- 1 medium onion chopped
- 2 carrots peeled and diced
- 3 cloves garlic minced
- 1 teaspoon ground cumin
- 3/4 teaspoon ground turmeric
- 1/4 teaspoon red pepper flakes optional
- 1 cup red lentils rinsed
- 4 cups vegetable broth
- 1 14-ounce can diced tomatoes
- Salt and black pepper to taste
- Juice of 1 lemon
- Fresh parsley chopped (for garnish)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the chopped onion and diced carrots. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
- Add minced garlic, cumin, turmeric, and red pepper flakes if desired. Cook for 1 minute until fragrant.
- Stir in the rinsed red lentils, vegetable broth, and diced tomatoes with their juices. Season with salt and black pepper to taste. Bring the mixture to a boil.
- Reduce heat to low, cover, and simmer for 20-30 minutes until lentils are tender.
- Using an immersion blender, carefully blend the soup until it reaches your desired consistency. You can also transfer half of the soup to a blender, purée it, and return it to the pot. If needed, add a small amount of broth to thin the soup after blending.
- Add the lemon juice and taste. Adjust the seasoning as necessary. Serve the soup hot, topped with chopped fresh parsley.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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