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Creamy Red Lentil Soup with Vegetables

Author: Emily
Total Time: 35 minutes

Yield: 4 servings 1x

Description

Red lentil soup is a warm, comforting, and nutrient-packed dish that has been enjoyed for centuries across various cultures. This creamy soup is made with simple, wholesome ingredients like red lentils, carrots, potatoes, leeks, and onions, all simmered together to create a rich and satisfying meal. A touch of cumin and lemon juice enhances the flavors, making it both aromatic and slightly tangy. Red lentil soup is perfect for chilly evenings, a quick lunch, or as a starter for a hearty meal. It is easy to make, budget-friendly, and naturally gluten-free, making it a fantastic option for anyone looking for a delicious and nutritious dish.

Instructions

Prepare the Vegetables:
- Chop the potato, carrot, and onion into small pieces to ensure even cooking.
- Slice the leek into thin rounds.
Rinse the Lentils:
- Place the red lentils in a fine-mesh sieve and rinse them thoroughly under cold water until the water runs clear.
Sauté the Vegetables:
- Heat olive oil and butter in a large pot over medium heat.
- Add the chopped onion and sauté for about 3-4 minutes until soft and translucent.
- Add the chopped carrot and sliced leek, then sauté for another 2-3 minutes while stirring.
- Stir in a pinch of cumin to enhance the flavor.
- Add the chopped potato and mix everything thoroughly.

Cook the Lentils:
- Add the rinsed lentils to the pot and stir well to coat them with the flavors of the sautéed vegetables.
- Pour in the boiling water or broth and bring the mixture to a boil.
- Reduce the heat to a gentle simmer, cover the pot, and let it cook for about 10-15 minutes, or until the lentils and vegetables are tender.
Add Tomato Paste and Seasonings:
- Stir in the tomato paste, making sure it blends evenly into the soup.
- Season with salt and pepper to taste.
- Add the chopped cilantro or parsley and mix well.
Blend the Soup:
- Using an immersion blender, blend the soup until smooth and creamy. If you prefer a chunkier texture, blend only part of the soup while leaving some whole lentils and vegetables intact.
Finish with Lemon Juice:
- Stir in fresh lemon juice to enhance the flavor. If desired, add a drizzle of olive oil for extra richness.
Serve:
- Ladle the soup into bowls and garnish with additional chopped herbs if desired.

Notes

For a Spicier Kick: Add a pinch of red pepper flakes or a dash of cayenne pepper.
For Extra Creaminess: Stir in a splash of coconut milk or cream before serving.

For a Thicker Consistency: Let the soup simmer a bit longer to reduce liquid content.
Storage: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

Preparation Time

Prep Time: 10 minutes

Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4

Ingredients

1 cup (~220 g) red lentils
1 medium-sized onion, chopped

1 leek, sliced
1 medium-sized carrot, chopped
1-2 tbsp olive oil

1 tsp butter
1 medium-sized potato, chopped
Salt and pepper to taste

A pinch of cumin
1 tbsp tomato paste
1 liter (approximately 4.2 cups) boiling water or broth

A small bunch of cilantro or parsley, chopped
1 tbsp lemon juice (to taste)

Directions

Prepare the Vegetables:
- Chop the potato, carrot, and onion into small pieces to ensure even cooking.
- Slice the leek into thin rounds.
Rinse the Lentils:
- Place the red lentils in a fine-mesh sieve and rinse them thoroughly under cold water until the water runs clear.
Sauté the Vegetables:
- Heat olive oil and butter in a large pot over medium heat.
- Add the chopped onion and sauté for about 3-4 minutes until soft and translucent.
- Add the chopped carrot and sliced leek, then sauté for another 2-3 minutes while stirring.
- Stir in a pinch of cumin to enhance the flavor.
- Add the chopped potato and mix everything thoroughly.
Cook the Lentils:
- Add the rinsed lentils to the pot and stir well to coat them with the flavors of the sautéed vegetables.
- Pour in the boiling water or broth and bring the mixture to a boil.
- Reduce the heat to a gentle simmer, cover the pot, and let it cook for about 10-15 minutes, or until the lentils and vegetables are tender.
Add Tomato Paste and Seasonings:
- Stir in the tomato paste, making sure it blends evenly into the soup.
- Season with salt and pepper to taste.
- Add the chopped cilantro or parsley and mix well.

Blend the Soup:
- Using an immersion blender, blend the soup until smooth and creamy. If you prefer a chunkier texture, blend only part of the soup while leaving some whole lentils and vegetables intact.

Finish with Lemon Juice:
- Stir in fresh lemon juice to enhance the flavor. If desired, add a drizzle of olive oil for extra richness.

Serve:
- Ladle the soup into bowls and garnish with additional chopped herbs if desired.

Nutritional Facts (Per Serving)

Calories: 250
Protein: 12g

Carbohydrates: 35g
Fiber: 10g
Fat: 7g

Sugar: 6g
Sodium: 400mg

The Origins and Popularity of Red Lentil Soup

Red lentil soup has a long history and is enjoyed in many cultures, particularly in Middle Eastern, Mediterranean, and South Asian cuisines. Lentils have been cultivated for thousands of years and were a staple food for ancient civilizations, including the Egyptians, Greeks, and Romans. Due to their affordability and high nutritional value, lentils became an essential ingredient in soups, stews, and porridges.

In Middle Eastern cuisine, red lentil soup (Mercimek Çorbası) is a beloved dish in Turkish households. It is typically served with a squeeze of lemon and sometimes accompanied by crispy bread. Similarly, in Indian cuisine, dal (lentil soup) is a fundamental part of daily meals, often flavored with turmeric, cumin, and coriander.

The popularity of red lentil soup continues to grow worldwide, thanks to its health benefits, ease of preparation, and comforting taste. Many modern variations have emerged, incorporating different spices, vegetables, and garnishes, making it a versatile and adaptable dish.

Why You’ll Love This Recipe
This red lentil soup is packed with flavor, nutrition, and warmth. It is incredibly easy to make, requiring just a few simple ingredients. Plus, it is naturally gluten-free, high in protein, and rich in fiber. Whether you’re looking for a quick meal or a healthy comfort dish, this soup will become a staple in your kitchen.

Health Benefits of Red Lentil Soup
Red lentil soup is a powerhouse of nutrients that offer numerous health benefits:

High in Protein: Lentils are an excellent plant-based protein source, making this soup a great option for vegetarians and vegans.

Rich in Fiber: Helps improve digestion and promotes gut health.
Low in Fat: With minimal added fats, this soup is a heart-healthy option.
Packed with Vitamins and Minerals: Carrots provide vitamin A, while leeks and onions contribute antioxidants that support the immune system.

Supports Weight Management: This soup is low in calories yet filling, making it ideal for those looking to maintain a healthy weight.

Serving Suggestions
Red lentil soup pairs well with a variety of accompaniments:

Serve with warm crusty bread or pita for a satisfying meal.

Garnish with extra parsley, cilantro, or a sprinkle of red pepper flakes for added flavor.
Pair with a side salad for a light and nutritious lunch.
Top with Greek yogurt or a drizzle of olive oil for extra creaminess.

Tips

For a Spicier Kick: Add a pinch of red pepper flakes or a dash of cayenne pepper.
For Extra Creaminess: Stir in a splash of coconut milk or cream before serving.

For a Thicker Consistency: Let the soup simmer a bit longer to reduce liquid content.
Storage: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

Variations to Try

Middle Eastern Version: Add a pinch of turmeric and coriander for extra depth of flavor.
Indian-Inspired: Stir in curry powder and a touch of coconut milk for a creamy, spiced version.
Spicy Variation: Add chopped chili peppers or a teaspoon of harissa for a bold and spicy kick.

Extra Vegetables: Throw in spinach, kale, or bell peppers for additional nutrients.

Conclusion
Red lentil soup is a simple yet nourishing dish that has stood the test of time. It is budget-friendly, easy to prepare, and packed with nutrients, making it an excellent choice for a healthy meal. Whether you enjoy it as a light lunch, a comforting dinner, or a make-ahead meal for busy days, this soup is sure to satisfy your taste buds while keeping you full and energized.

Frequently Asked Questions

Can I use green or brown lentils instead of red lentils?
Yes, but keep in mind that they take longer to cook and result in a slightly different texture.
How do I store and reheat leftovers?
Store in the refrigerator for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop, adding water if necessary.
Can I make this soup without blending it?
Absolutely! If you prefer a chunkier texture, simply mash some of the ingredients with a spoon instead of blending.

Is this soup vegan?
Yes, simply omit the butter or replace it with extra olive oil for a fully plant-based version.
Can I make this soup in a slow cooker?
Yes! Cook on low for 6-8 hours or high for 3-4 hours until the lentils are soft.