This protein-packed red lentil soup is rich in fiber, iron, and essential nutrients. It supports digestive health, boosts energy levels, and provides lasting satisfaction with minimal calories.
This vibrant red lentil soup is a nutritional powerhouse that combines Middle Eastern culinary traditions with modern wellness principles. Red lentils are particularly beneficial as they cook quickly and are packed with plant-based protein, making them excellent for muscle repair and sustained energy. They're rich in dietary fiber, which supports digestive health and helps maintain stable blood sugar levels. The addition of turmeric and cumin provides anti-inflammatory compounds, while carrots and celery contribute essential vitamins and antioxidants. This soup is naturally gluten-free, vegan-friendly, and low in fat, making it suitable for various dietary preferences. The combination of complex carbohydrates, protein, and healthy fats creates a balanced meal that promotes satiety while supporting overall metabolic function. Regular consumption of lentil-based dishes has been linked to improved heart health, better weight management, and enhanced gut microbiome diversity. The warm spices not only add depth of flavor but also aid in digestion and provide immune-boosting properties. This comforting soup is perfect for busy weekdays when you need nourishment that's both quick to prepare and deeply satisfying.
Ingredients
| 1 cup red lentils, rinsed |
| 1 tbsp olive oil |
| 1 medium onion, diced |
| 2 carrots, chopped |
| 2 celery stalks, chopped |
| 3 garlic cloves, minced |
| 1 tsp ground turmeric |
| 1 tsp ground cumin |
| 6 cups vegetable broth |
| 1 bay leaf |
| 1 tbsp lemon juice |
| Salt and pepper to taste |
| Fresh parsley for garnish |
Instructions
| 1. | Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes until vegetables begin to soften. |
| 2. | Add minced garlic, turmeric, and cumin. Cook for 1 minute until fragrant, stirring constantly to prevent burning. |
| 3. | Add rinsed red lentils, vegetable broth, and bay leaf. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender. |
| 4. | Remove bay leaf. Stir in lemon juice and season with salt and pepper to taste. For a creamier texture, blend half the soup with an immersion blender. |
| 5. | Ladle into bowls and garnish with fresh parsley. Serve warm with whole grain bread for a complete meal. |