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Alex Caspero is a Registered Dietitian, New York Times Bestselling Chef, and mom of two. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.
This red lentil soup recipe is both vegan and gluten-free! A healthy, low-fat soup that’s cozy and simple and packed with 18g of plant-based protein per serving.
Lentil Soup for the Soul. Do you remember those books? I don’t know if there was ever a Chicken Soup for the Vegetarian Soul edition, but if there was this red lentil soup would be on the cover.
If you have ever uttered the phrase “I want a big bowl of something comforting!” then this vegan lentil soup is your kinda meal.
I really feel like lentils could create world peace. There is nothing more soothing than sipping on an incredibly nourishing soup loaded with vegetables, lentils, and spices. After a bowl of this, I am ready to conquer the world! Well, at least conquer my to-do list.
While it’s pretty easy to put this red lentil soup together, the flavor is anything but simple. A boldly flavored soup seasoned with turmeric, ginger, and paprika! Since I crave lots of spice this time of year, I like to finish this off with a bit of cayenne pepper for an extra bonus kick, optional if you want it.
This soup has been getting me through our monsoon-like weather as of late. Since we’ve been in a drought for the past several years, I’m trying hard to enjoy all of the rain and am using the wet weather as an excuse to stay in bed a bit longer or curl up with a book and a mug of this soup.
As with most soup recipes, this one relies heavy on pantry staples and a bit of spices.
Heat a teaspoon of olive oil over medium heat in a large saucepan. Add in the vegetables, like garlic, celery and potato and sauté until very tender.
Stir in the ground spices: cumin, turmeric, ginger, paprika and salt and pepper. Add the vegetable broth, lentils and tomatoes and bring to a boil over medium-high heat. Reduce heat to low and simmer until the lentils have cooked through, about 20 minutes.
Remove half of the soup and puree using either a blender or immersion blender. Blend together the pureed soup with the cooked lentils and add the fresh herbs and a squeeze of lemon juice.
If you haven’t had red lentils before, they behave completely different than brown or green lentils. Once cooked, they lose their shape and become porridge-like in texture. Perfect for a thick, stick-to-your-ribs soup without using butter, cream, or cheese.
Since we don’t use any dairy in this red lentil soup recipe, this creamy soup freezes beautifully! Make a batch, eat what you can, and then freeze the rest in an airtight container or bag. container.
Whenever you’re in need of a little pick me up this winter, remove from the freezer and thaw in the fridge or defrost in the microwave, then heat and serve.
Though I’m a dietitian, I’m not big on numbers. I rarely look at calories and instead focus on the quality of my overall diet. What I eat is way more important to me than how many calories or fat grams it contains. A big bowl of this lentil soup is packed with all of the foods I want us to eat more of: antioxidant-rich spices, lentils and vegetables.
Each serving of this soup also contains 18g of protein and 10g fiber, a one-two punch of satisfying and satiating.
If you try this red lentil soup recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!Print
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Red Lentil Soup! This red lentil soup recipe is both vegan and gluten-free! A healthy, low-fat soup that’s cozy and simple and packed with 18g of plant-based protein per serving.
This recipe was first posted in 2014 and updated in 2021.
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