Quick and Easy Red Lentil Soup: Healthy and Hearty

This red lentil soup is the perfect comfort food when youโ€™re looking for something healthy, filling, and easy to prepare. Ready in just thirty minutes, itโ€™s packed with nutritious ingredients like red lentils, vegetables, and fragrant spices. The lentils cook down to create a creamy, satisfying texture without the need for any cream or dairy, making it a great option for those looking for a lighter meal. This soup is not only delicious but also incredibly versatile; it can be enjoyed as a starter, a light lunch, or a hearty dinner.


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Full Recipe:

Ingredients:

  • 1 cup (~220 g) red lentils (only red!)
  • 1 medium-sized onion, chopped
  • 1 leek, sliced
  • 1 medium-sized carrot, chopped
  • 1-2 tablespoons olive oil
  • 1 teaspoon butter
  • 1 medium-sized potato, chopped
  • Salt and pepper to taste
  • A pinch of cumin
  • 1 tablespoon tomato paste
  • 1 liter boiling water or broth (vegetable or chicken)
  • A small bunch of cilantro or parsley, chopped
  • Lemon juice to taste (about 1 tablespoon)

Instructions:

  1. Prepare the Vegetables: Begin by chopping the onion, leek, carrot, and potato into small, even pieces. This ensures that they cook evenly and blend well into the soup.
  2. Sautรฉ the Aromatics: Heat the olive oil and butter in a large pot over medium heat. Add the chopped onion and leek, and sautรฉ for about 5 minutes, or until they become soft and translucent. The butter adds a rich flavor, while the olive oil keeps the dish light.
  3. Add the Vegetables and Spices: Stir in the chopped carrot, potato, salt, pepper, and a pinch of cumin. The cumin adds a warm, earthy flavor that complements the sweetness of the carrots and the starchiness of the potatoes. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
  4. Incorporate the Lentils and Tomato Paste: Add the red lentils and tomato paste to the pot. Stir well to coat the lentils and vegetables with the tomato paste, which will give the soup a deep, rich color and flavor.
  5. Add the Liquid: Pour in the boiling water or broth. If you prefer a richer soup, use broth instead of water. Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20 minutes, or until the lentils and vegetables are fully cooked and tender.
  6. Blend the Soup: Once everything is cooked, you can either leave the soup as is for a chunkier texture or use an immersion blender to blend it until smooth. Blending will create a creamy, velvety texture without the need for any cream.
  7. Add the Finishing Touches: Stir in the chopped cilantro or parsley and the lemon juice. The fresh herbs add a burst of freshness, while the lemon juice brightens the flavors and adds a slight tang.
  8. Serve: Ladle the soup into bowls and garnish with a little extra cilantro or parsley if desired. Serve with a wedge of lemon on the side for an extra citrusy kick.

Cooking Tips:

  • Lentil Type: Be sure to use red lentils specifically, as they cook faster and break down more easily than other types of lentils, giving the soup its creamy texture.
  • Adjusting Thickness: If the soup is too thick for your liking, you can add a bit more water or broth until you reach the desired consistency.
  • Spicing It Up: For a little extra heat, consider adding a pinch of red pepper flakes or a dash of hot sauce.

Storage Tips:

  • Refrigeration: Store any leftover soup in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave before serving.
  • Freezing: This soup freezes well. Let it cool completely before transferring it to a freezer-safe container. It can be frozen for up to 3 months. Thaw in the refrigerator overnight and reheat on the stove.

Possible Questions:

  • Can I use a different type of lentil? Red lentils are recommended because they cook quickly and break down into a creamy texture. However, you can use other lentils, but note that the cooking time and texture will vary.
  • Can I add other vegetables? Absolutely! You can add vegetables like zucchini, spinach, or bell peppers to enhance the nutritional value and flavor of the soup.
  • How can I make this soup vegan? This soup is already vegetarian, but to make it vegan, simply use vegetable broth instead of chicken broth, and omit the butter.
  • Can I make this soup spicier? Yes, you can add more cumin or include some chili powder or cayenne pepper to increase the spice level.

Nutritional Facts (per serving):

  • Calories: Approximately 250
  • Protein: 10g
  • Fat: 8g
  • Carbohydrates: 35g
  • Fiber: 10g
  • Sugar: 5g
  • Vitamins: High in vitamin A (from the carrots) and iron (from the lentils), making this soup a nutritious choice.

Conclusion:

This quick and easy red lentil soup is not only a healthy choice but also incredibly satisfying and comforting. Itโ€™s the perfect meal for a busy weeknight or a cozy weekend lunch. With its simple ingredients and straightforward preparation, you can have a delicious, hearty soup ready in just thirty minutes. Enjoy this flavorful dish on its own or pair it with some crusty bread for a complete meal. Whether youโ€™re looking to warm up on a chilly day or enjoy a light and nutritious dinner, this red lentil soup is sure to become a favorite in your household!