Spicy Red Lentil Soup
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
Servings: 4 cups
Calories: 326 kcal
Ingredients
- 2 Tbsp. extra-virgin olive oil
- 1 medium onion finely diced
- 1 large carrot finely diced
- 1 celery stalk finely diced
- 1 red or orange bell pepper finely diced
- 2 cloves garlic finely chopped
- 1 cup red lentils rinsed and drained
- 14 oz. crushed tomatoes
- 5 cups vegetable stock or water
- ¼ tsp. dried red pepper flakes or more to taste
- 1 tsp. ground coriander
- 1-½ tsp. ground cumin
- 2 tsp. garlic powder
- Sea salt to taste
- Freshly ground black pepper to taste
- ¼ cup fresh parsley chopped
- Squeeze lime juice
Optional
- Grated Parmesan cheese
Instructions
-
In large saucepan, heat olive oil and add onion, carrot, celery and bell pepper. Sauté about 5 minutes until vegetables soften.
-
Add garlic and sauté 1 minute.
-
Stir in lentils, tomatoes and vegetable stock; Combine well.
-
Stir in red pepper flakes, cumin, coriander and garlic powder. Bring to boil, then lower heat, cover saucepan and simmer until soup has thickened, stirring often. Add more broth or water if soup seems too thick. Season to taste with sea salt and freshly ground black pepper.
-
Just prior to serving, add chopped parsley and squeeze of lime and stir well. Ladle soup into bowls and serve with grated Parmesan cheese, if desired.
Recipe Notes
Note: If you desire a smooth and creamy version, blend with an immersion blender.
Get the ingredients you’ll need (and more!) from Vitacost.
Nutrition Facts
Spicy Red Lentil Soup
Amount Per Serving (1 cup)
Calories 326
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Sodium 1340mg56%
Potassium 1024mg29%
Carbohydrates 50g17%
Fiber 19g76%
Sugar 11g12%
Protein 15g30%
Vitamin A 4876IU98%
Vitamin C 58mg70%
Calcium 122mg12%
Iron 7mg39%
* Percent Daily Values are based on a 2000 calorie diet.