Red Lentil Soup
490
Calories
35g
Protein
89g
Carbs
2g
Fat
A warming pot of red lentils simmered with carrot, celery, and cumin until silky. Comforting and hearty.
Kcal 490 · Protein 35 g · Carbs 89 g · $ 4.00 per serving
Protein 35g · Carbs 89g · Fat 2g
12 min
Prep
34 min
Cook
$ 4
Per Plate
490
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 1.5 cups red lentils
- 1 cup cooked carrot (from about 1.5 cups raw diced)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1/2 onion, diced
- 1 cup diced tomato
- 1 tsp cumin
- 4 cups vegetable broth
- 3 cups red lentils
- 2 cups cooked carrot (from about 3 cups raw diced)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 1 onion, diced
- 2 cups diced tomato
- 2 tsp cumin
- 8 cups vegetable broth
- 6 cups red lentils
- 4 cups cooked carrot (from about 6 cups raw diced)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 2 onion, diced
- 4 cups diced tomato
- 4 tsp cumin
- 16 cups vegetable broth
- 9 cups red lentils
- 6 cups cooked carrot (from about 9 cups raw diced)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 3 onion, diced
- 6 cups diced tomato
- 6 tsp cumin
- 24 cups vegetable broth
- 12 cups red lentils
- 8 cups cooked carrot (from about 12 cups raw diced)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 4 onion, diced
- 8 cups diced tomato
- 8 tsp cumin
- 32 cups vegetable broth
Before You Start
Rinse the red lentils in a sieve, dice the onion and carrot, rinse the spinach, and measure the broth so it is ready to pour.
How To Make It
- Warm a splash of broth in a large pot over medium, about 1 minute, until it steams.
- Add the onion and carrot and cook, stirring now and then, 5 to 6 minutes, until the onion turns soft and clear.
- Add the red lentils and diced tomato, pour in the broth, and stir in the cumin.
- Bring to a boil over high, about 4 to 5 minutes, until it bubbles hard, then lower the heat to a gentle simmer.
- Simmer, stirring once or twice, 20 to 25 minutes, until the lentils are soft and fall apart and the soup looks thick.
- Stir in the spinach and cook, 1 to 2 minutes, until it wilts into the soup and turns bright green.
- Taste, season with salt, and serve hot.
Fix It: If the soup gets too thick as it sits, stir in a little more broth or water until it pours the way you like.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories490
- Protein35g
- Carbs89g
- Fat2g
- Fiber30g
- Sodium1710mg
Bonus Benefits
- Heart Health
- Gut Health
- Steady Energy
- Eating Well
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Lentils: plant protein and fiber, reported to keep you full and steady your blood sugar.
Carrots: beta-carotene and fiber, reported to look after your eyes.
Lentils: plant protein and fiber, reported to keep you full and steady your blood sugar.
Carrots: beta-carotene and fiber, reported to look after your eyes.
Tools For This Recipe
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