Description
A creamy and protein-rich red lentil soup made in one pot using simple ingredients like vegetables, lentils, and spices. This easy 30-minute recipe delivers a hearty, comforting meal perfect for any night, blending wholesome flavors with smooth texture.
Ingredients
Scale
Vegetables
- 1 onion
- 1 carrot
- 1 rib celery
- 3 cloves garlic
- 2 medium potatoes (peeled and cut into small chunks)
Liquids & Oils
- 2 tablespoons extra virgin olive oil
- 8 cups vegetable broth (add 4 cups at a time)
Legumes & Spices
- 2 cups red lentils (dried — no soaking needed)
- 1 teaspoon ground cumin (or dried oregano)
- 2 tablespoons tomato paste
- 1 teaspoon salt (more or less to taste)
- Black pepper to taste
Garnish
- 1 lemon (cut into wedges)
- 1 tablespoon parsley (chopped)
Instructions
- Sauté Veggies: Pulse 1 onion, 1 carrot, 1 rib celery, and 3 cloves garlic in a food processor to finely chop. Heat 2 tablespoons extra virgin olive oil in a large pot over medium heat, add the diced veggies, and cook for 4 minutes until softened and aromatic. Stir in 1 teaspoon ground cumin and 2 tablespoons tomato paste, cooking for 1 more minute to deepen the flavors.
- Simmer: Add 2 peeled and diced medium potatoes, 8 cups vegetable broth (pour in 4 cups at a time), and 2 cups rinsed red lentils to the pot. Season with 1 teaspoon salt and some black pepper. Bring to a boil, then reduce to a simmer and cook for 15–20 minutes, stirring occasionally until lentils are creamy and potatoes are tender enough to pierce with a fork.
- Blend: Using an immersion blender, carefully blend the soup directly in the pot until smooth and creamy. If you don’t have an immersion blender, allow the soup to cool slightly and blend in batches in a regular blender until smooth.
- Adjust and Serve: Taste and adjust seasoning with additional salt or broth if needed to thin the soup. Serve hot with a squeeze of fresh lemon juice, a drizzle of chili oil if desired, and sprinkle with chopped parsley for freshness.
Notes
- This creamy lentil soup is a quick one-pot recipe ready in about 30 minutes, perfect for busy weeknights.
- It’s a high-protein and fiber-packed meal ideal for nourishing and comforting diets.
- Use fresh lemon juice to brighten the flavors right before serving.
- Optional chili oil adds a spicy kick that pairs well with the earthy lentils.
- Can be stored refrigerated for up to 4 days or frozen for longer preservation.
Nutrition
- Serving Size: 1 bowl (approximately 1/6 of recipe)
- Calories: 357 kcal
- Sugar: 4 g
- Sodium: 372 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 59 g
- Fiber: 23 g
- Protein: 20 g
- Cholesterol: 0 mg
