Lentil Soup
Ingredients:
- 400 g (2 cups) red lentils
- 160 g (1 large) onion
- 12 g (4) garlic cloves
- 122 g (2 medium) carrots
- 80 g (2) celery stalks
- 1 can (400 g) diced tomatoes
- 1.5 L (6 cups) vegetable broth
- 30 ml (2 tbsp) olive oil
- 4 g (2 tsp) cumin
- 2.3 g (1 tsp) smoked paprika
- 2.3 g (1 tsp) turmeric
- ½ tsp ground coriander
- 1 g (½ tsp) black pepper
- 6 g (1 tsp) salt
- Juice of 1 lemon
- Fresh parsley or cilantro, to serve
- Crusty bread or pita, to serve
Equipments:
Features:
Meal Prep Friendly
Soy-Free
Refined Sugar-Free
Nut-Free
Leftover Friendly
Nutrition:
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Let the onion cook until fully softened and translucent before adding the spices — building this base properly is what gives the soup its depth instead of tasting like seasoned water.
Instructions:
- Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add the onion and cook for 4–5 minutes until softened and translucent. Add the garlic and cook for 1 minute until fragrant.
- Add the vegetables and spices: Add the carrots and celery and stir to combine. Add the cumin, smoked paprika, turmeric, coriander, and black pepper. Stir and cook for 1–2 minutes, letting the spices bloom in the oil.
- Add lentils, tomatoes, and broth: Add the rinsed lentils, diced tomatoes (with their juices), and vegetable broth. Stir everything together, scraping any browned bits from the bottom.
- Simmer: Bring to a boil, then reduce heat to low and simmer uncovered for 25–30 minutes, stirring occasionally, until the lentils are completely soft and beginning to break down. The soup will thicken as it cooks.
- Blend (optional): For a creamy texture, use an immersion blender to partially blend the soup — blend half and leave half chunky for texture. Alternatively, transfer a third of the soup to a blender, blend until smooth, and stir back in.
- Season and finish: Stir in the lemon juice. Taste and adjust salt, pepper, and lemon. The lemon is essential — it brightens the whole soup.
- Serve: Ladle into bowls and top with fresh parsley or cilantro, a drizzle of olive oil, and a pinch of smoked paprika. Serve with pita bread or crusty bread on the side.
Notes: Red lentils are ideal here because they break down naturally and thicken the soup without needing to blend. Don't skip rinsing — it removes excess starch that can make the soup cloudy and foamy. The lemon juice at the end is non-negotiable; it completely transforms the flavour.
Storage: Keeps in the fridge for up to 5 days and freezes beautifully for up to 3 months. The soup thickens as it sits — thin with a splash of water or broth when reheating.
Variations: Add ½ tsp cinnamon and a handful of dried apricots for a sweet-savory Moroccan-style twist. Add ½ tsp cayenne or a fresh chili with the aromatics for a spicy version. Stir in a large handful of spinach or kale in the last 2 minutes of cooking to add greens. Replace 400 ml of broth with a can of coconut milk for a creamy, Thai-inspired coconut lentil soup.
Serving Suggestions: Excellent with warm pita bread, crusty sourdough, or a simple cucumber and tomato salad on the side.
This recipe leans on a handful of key ingredients to get its flavor and texture right. The red lentils adds hearty plant protein and body to the dish. The onion adds sweetness and depth as it cooks down. The garlic cloves builds a savory, aromatic base. The carrots adds natural sweetness and color.
Lentil Soup
Ingredients:
- 400 g (2 cups) red lentils
- 160 g (1 large) onion
- 12 g (4) garlic cloves
- 122 g (2 medium) carrots
- 80 g (2) celery stalks
- 1 can (400 g) diced tomatoes
- 1.5 L (6 cups) vegetable broth
- 30 ml (2 tbsp) olive oil
- 4 g (2 tsp) cumin
- 2.3 g (1 tsp) smoked paprika
- 2.3 g (1 tsp) turmeric
- ½ tsp ground coriander
- 1 g (½ tsp) black pepper
- 6 g (1 tsp) salt
- Juice of 1 lemon
- Fresh parsley or cilantro, to serve
- Crusty bread or pita, to serve
Equipments:
Features:
Why These Ingredients:
This recipe leans on a handful of key ingredients to get its flavor and texture right. The red lentils adds hearty plant protein and body to the dish. The onion adds sweetness and depth as it cooks down. The garlic cloves builds a savory, aromatic base. The carrots adds natural sweetness and color.
Prep:
Let the onion cook until fully softened and translucent before adding the spices — building this base properly is what gives the soup its depth instead of tasting like seasoned water.
Instructions:
- Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add the onion and cook for 4–5 minutes until softened and translucent. Add the garlic and cook for 1 minute until fragrant.
- Add the vegetables and spices: Add the carrots and celery and stir to combine. Add the cumin, smoked paprika, turmeric, coriander, and black pepper. Stir and cook for 1–2 minutes, letting the spices bloom in the oil.
- Add lentils, tomatoes, and broth: Add the rinsed lentils, diced tomatoes (with their juices), and vegetable broth. Stir everything together, scraping any browned bits from the bottom.
- Simmer: Bring to a boil, then reduce heat to low and simmer uncovered for 25–30 minutes, stirring occasionally, until the lentils are completely soft and beginning to break down. The soup will thicken as it cooks.
- Blend (optional): For a creamy texture, use an immersion blender to partially blend the soup — blend half and leave half chunky for texture. Alternatively, transfer a third of the soup to a blender, blend until smooth, and stir back in.
- Season and finish: Stir in the lemon juice. Taste and adjust salt, pepper, and lemon. The lemon is essential — it brightens the whole soup.
- Serve: Ladle into bowls and top with fresh parsley or cilantro, a drizzle of olive oil, and a pinch of smoked paprika. Serve with pita bread or crusty bread on the side.
