Description
This creamy red lentil soup is an easy one-pot recipe that’s high in protein and fiber, making it a nutritious and comforting meal perfect for any day of the week. It features sautéed aromatics, hearty potatoes, and red lentils simmered in vegetable broth, then blended to a smooth, velvety texture with bright notes of lemon and fresh parsley.
Ingredients
Scale
Base Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion
- 1 carrot
- 1 rib celery
- 3 cloves garlic
Spices and Flavorings
- 1 teaspoon ground cumin (or dried oregano)
- 2 tablespoons tomato paste
- 1 teaspoon salt (more or less to taste) + black pepper
- 1 lemon (cut into wedges)
- 1 tablespoon parsley (chopped)
Main Ingredients
- 2 medium potatoes (peeled and cut into small chunks)
- 8 cups vegetable broth (add 4 cups at a time)
- 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 them for about 4 minutes, stirring occasionally, until they soften. Stir in the ground cumin and tomato paste, cooking for an additional 1 minute to develop the flavors.
- Simmer: Add the peeled and diced potatoes, red lentils (rinsed), and 4 cups of vegetable broth to the pot. Season with salt and black pepper. Bring to a gentle simmer, then gradually add the remaining 4 cups of broth. Continue to simmer for 15–20 minutes, stirring occasionally, until the lentils are very soft and creamy and the potatoes are fork-tender.
- Blend: Use an immersion blender directly in the pot to blend the soup until smooth and creamy. Alternatively, let the soup cool slightly, then blend it in batches in a standard blender, and return it to the pot.
- Adjust and Serve: Taste and adjust seasoning with additional salt or pepper if needed. If the soup is too thick, thin it out with extra vegetable broth. Serve hot, garnished with a squeeze of fresh lemon juice, a drizzle of chili oil if desired, and chopped parsley.
Notes
- This is a quick and nourishing one-pot soup recipe, ready in just about 30 minutes from start to finish.
- The soup is high in protein and fiber, making it a satiating and wholesome meal.
- Feel free to substitute dried oregano for cumin for a different flavor profile.
- To make it vegan, ensure the vegetable broth is vegan-friendly.
- Add a splash of chili oil or crushed red pepper flakes for some heat.
Nutrition
- Serving Size: 1 bowl (approximately 1/6th of recipe)
- 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
