Red Lentil Soup Recipe

Looking for an easy Red Lentil Soup recipe? Learn how to make Red Lentil Soup using healthy ingredients.


Submitted by jammarie2

Makes 8 servings



Red lentil soup w/ tomatoes from NY Times.

Recipe Ingredients for Red Lentil Soup

2 tablespoons canola oil or peanut oil
1 medium onion, chopped
4 garlic cloves, minced
1 Salt to taste
2 teaspoons cumin seeds, lightly toasted and ground
2 teaspoons coriander seeds, lightly toasted and ground
2 teaspoons curry powder
28 ounce chopped tomatoes with juice
1 pound red lentils (about 2 1/8 cups), washed and picked over
2 quarts water or chicken stock
1/4 teaspoon ground black pepper (more to taste)
1 T lime juice

Recipe Directions for Red Lentil Soup

  1. Heat the oil in a large, heavy soup pot over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes, and add the garlic, 1/2 teaspoon salt, the cumin, coriander, and curry powder. Stir together for about a minute, until the garlic is fragrant, and stir in the tomatoes with their juice. Bring to a simmer and cook, stirring often, for 10 minutes, until the tomatoes have cooked down slightly. Add salt to taste.

  2. Stir in the lentils and water or chicken stock. Bring to a boil, reduce the heat, cover and simmer 30 minutes. Add salt to taste and continue to simmer for 15 to 30 minutes, until the lentils have fallen apart and thickened the soup. Using the back of your spoon, mash the lentils against the side of the pot to thicken the soup further. Add the pepper, taste, and add cayenne if you want more spice. Taste and adjust salt. Stir in the lime juice.

  3. If you wish, puree with an immersion blender or in batches in a blender, holding a towel over the lid to prevent hot soup from splashing out, and return to the pot. Heat through and serve, topping each bowl with a dollop of yogurt and a generous sprinkling of chopped cilantro.

  4. Note: When I was developing this soup, I served it two ways: as a rustic, thick lentil and tomato soup, and as a puree. My 10-year-old son liked it better as a thick lentil soup, and I preferred the texture and especially the look of the puree. You can try it both ways.

Categories

Soup, Indian

Nutrition Facts
Serving Size 414.6g
Amount Per Serving
Calories
261
Calories from Fat
40
% Daily Value*
Total Fat
4.5g
7%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
37mg
2%
Potassium
826mg
24%
Total Carbohydrates
40.5g
13%
Dietary Fiber
19.0g
76%
Sugars
4.4g
Protein
15.9g
Vitamin A 17% Vitamin C 29%
Calcium 6% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in phosphorus
  • High in thiamin
  • High in vitamin C
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