Gastelum, A., Shaw, W. 2026, HiFiber Dinner | Red Lentil Soup, University of Nevada, Reno Extension, Recipes

Description

This red lentil soup is a warm and nourishing meal made with lentils, vegetables, and aromatic seasonings. Rich in plant-based protein and fiber, it provides a satisfying option for a balanced lunch or dinner while using simple, wholesome ingredients.

bowl with brown colored soup with green garnish on top. Two lemons in background next to green cilantro and blue napkin.
Level: Easy Prep: 30 minutes Yield: 1 cup
Total: 30 minutes Inactive:  Serving Size: 1

Ingredients

  • 3 tablespoons butter
  • 1 large onion, chopped
  • 2 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • 4 cups chicken or vegetable broth
  • 1 cup dry red lentils
  • 1 large carrot, peeled and diced
  • 3 tablespoons chopped fresh cilantro
  • Salt and black pepper
  • Pinch of chili powder or ground cayenne, plus more to taste
  • Juice of ½ lemon, more to taste

Directions

  1. In a large pot, heat oil over high heat until hot. Add onion and garlic and sauté until golden, about 4 minutes.
  2. Stir in tomato paste, cumin, salt, black pepper, and chili powder, and sauté for 2 minutes longer.
  3. Add broth, 2 cups of water, lentils, and carrot. Bring to a simmer, then partly cover the pot and turn the heat to medium-low. Simmer until the lentils are soft, about 30 minutes.
  4. Purée half the soup, then add it back to the pot.
  5. Stir in lemon juice and cilantro. Serve soup drizzled with olive oil and dusted lightly with chili powder.
 

Nutrition Facts

1 serving - 1 cup
Makes 4 cups
Calories 304.7 per serving

Contents % Daily Value
Total Fat 11.6 g 15 %
Saturated Fat 1.7g 8%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 681mg 30%
Total Carbohydrate 39.7mg 14%
Dietary Fiber 6.7g 24%
Total Sugars 4.3g  
Incl. Added Sugars 1.2g 2%
Protein 13.1g  
Vitamin D 0mcg 0%
Calcium 56.5mg 4%
Iron 4.4mg 25%
Potassium 553.3mg 12%
The % Daily Value (DV) 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.
 

Learn more about the author(s)

Angeline Jeyakumar
Angeline Jeyakumar
 

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