Healthy Red Lentil Soup
Total Recipe Yield: 5Ìýservings
Portion Size: 1.5 cups
Vegan:Ìý³Û±ð²õ
LO Vegetarian: Yes
Contains Pork:Ìý±·´Ç
Contains Alcohol:Ìý±·´Ç
Ingredients
- 1 tablespoon olive oil
- 1 onion (chopped, ~250 g)
- 4-5 cloves garlic (minced)
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon cayenne (or chili powder)
- 1 tablespoon tomato paste
- 4 teaspoons vegetable base paste (or use 4 cups of premade vegetable broth in place of the 4 teaspoons of vegetable base paste and the 4 cups of water listed next)
- 4 cups water
- 3 carrots (~150 g)
- 1 cup red lentils
- 1 teaspoon salt
- ¼ teaspoon pepper
- 1 teaspoon lemon zest (from half a lemon)
- 2 tablespoons lemon juice (from 1 lemon)
- Parsley or cilantro (garnish)Ìý
- Crusty sliced bread for serving
Directions
- In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until onions are translucent.
- Add garlic, cumin, paprika, and cayenne. Stir until fragrant, about 30 seconds to 1 minute.
- Add tomato paste and sauté until caramelized, about 3 minutes. If necessary, add a little broth or water to scrape and remove any dark bits on the bottom of the pot. This is all flavor.
- Add the vegetable base paste and sauté for about 3 minutes. This brings out its flavor.
- Add water, carrots, and rinsed lentils. Bring to a boil and reduce heat to a simmer.
- Cover the pot and simmer for 35-45 minutes until the lentils are tender.
- Season with salt and pepper to taste.
- Add lemon zest and lemon juice.
- Serve with lemon wedges and fresh parsley or cilantro for garnish.
- Optional: Use a blender or immersion blender to partially blend the soup to the consistency you desire.
Why did you choose to submit this recipe?
"I shared this super easy, healthy red lentil soup recipe with the University of Colorado Boulder's Taste of Home collection because, let's face it, Colorado can be cold, and nothing beats it like a warm, nutritious soup. It's loaded with all the good tastes that remind my kids of home, making it perfect for when they crave a bit of that homemade warmth while away at school. Honestly, my biggest wish is that it gives them a hearty meal and a slice of cozy comfort during their college days." -ÌýRegina Pearce