Red Lentil Soup

Lentils are a highly nutritious legume, rich in plant-based protein, fibre, and essential minerals like iron, magnesium, and folate. They support heart health, aid in digestion, help stabilize blood sugar, and are excellent for promoting sustained energy. Their low fat content and high nutrient density make them an ideal food for balanced, health-conscious diets.

Here's a simple, hearty, and comforting vegan red lentil soup recipe. It's full of flavor, protein-rich, and comes together quickly with pantry staples.

Ingredients (serves 4):
  • 1 tablespoon olive oil (or a splash of water for oil-free)
  • 1 medium onion, chopped
  • 2–3 cloves garlic, minced
  • 1 medium carrot, diced
  • 1 medium tomato, chopped (or ½ cup canned diced tomatoes)
  • 1 cup red lentils, rinsed
  • 4 cups vegetable broth (or water, with extra salt and spices)
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander (optional)
  • ¼ teaspoon turmeric (optional, for colour and mild earthy flavour)
  • Salt to taste
  • Juice of ½ a lemon (for brightness, optional)
  • Fresh cilantro or parsley, for garnish (optional)

Instructions:

  1. Sauté the Vegetables: In a large pot, heat olive oil over medium heat. Add the chopped onion and carrot. Sauté for 5–6 minutes, until soft. Add garlic and cook for another 30 seconds.
  2. Add Spices & Tomato: Stir in cumin, coriander, turmeric (if using), and the chopped tomato. Cook for another 2–3 minutes, until the tomato starts to break down.
  3. Add Lentils & Broth: Add the red lentils and vegetable broth. Bring to a boil, then reduce heat to low and simmer uncovered for 20–25 minutes, stirring occasionally, until lentils are soft and breaking down.
  4. Adjust Texture & Seasoning: Use a spoon or immersion blender to slightly mash or blend for a creamier texture, if desired. Add salt and pepper to taste.
  5. Finish with Lemon: Stir in lemon juice to brighten the flavours.
  6. Serve: Ladle into bowls and garnish with fresh herbs if desired. Serve with crusty bread or over rice for a more filling meal.

Optional Add-ins:

  • A handful of greens (like spinach or kale) stirred in at the end
  • A dollop of coconut milk for creaminess