Red Lentil Soup With Cumin & Lemon

12 55 195
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Red Lentil Soup With Cumin & Lemon
Health Highlights


1 cup Red lentils, raw (soak for at least 30 min.)
1 bunch Green onion (dark and light green; separated and chopped)
3 clove(s) Garlic (smashed)
1 tbsp Cumin (ground)
1/4 tsp Kosher salt (plus more to taste)
1/4 tsp Black pepper (ground; plus more to taste)
1/4 tsp Cayenne pepper (plus more to taste)
1 tbsp Tomato paste, canned
4 cup Water (or vegetable stock)
1 large Carrots (peeled and chopped)
1/2 whole lemon(s) Lemon juice (more to taste)
3 tbsp Cilantro (coriander) (chopped fresh)


  1. Cover lentils with water and soak for 30 – 60 minutes, then drain.
  2. Heat garlic in some sautéing liquid (see the Sautéing Without Oil instructions in the Notes section below) over medium-low heat.  Sauté until golden brown, about 3 – 4 minutes, taking care not to burn them, then discard.
  3. Sauté the light green onion segments in the garlic sauté mixture .  Cook until they are fragrant and starting to brown, then discard.
  4. Bloom spices by adding cumin, salt, pepper and cayenne to the sauté mixture.  Sauté stirring constantly until spices are fragrant and darker in color, about 60 seconds.
  5. Add chopped dark green segments of the onion and sauté until softened about 5 – 6 minutes.
  6. Add tomato paste, lentils, carrots and water.  Stir to combine.  Bring to a simmer then partially cover. 
  7. Simmer until lentils are soft, about 30 minutes.
  8. Using the immersion blender (or regular blender) puree soup to the desired texture.  Smooth or chunky, it’s up to you. Return soup to pot. 
  9. Add lemon juice, then add salt, freshly ground pepper and cayenne pepper to taste. 
  10. Top soup with cilantro. Serve with a lemon wedge. 


Cooking Tip

Sautéing Without Oil:

First, with non-stick cookware (preferably non-toxic), put in a couple tablespoons of water or vegetable broth, or as much liquid as to just cover the bottom of your pan with a thin layer, and then, using medium to high heat, heat up the liquid, typically for a few minutes, or until you see it starting to bubble.

Then add the items you're going to sauté, turn the heat back to medium, and over the next few minutes continue to regularly turn and stir these food ingredients, adding in more liquid (in small amounts) if it's nearly evaporated away, continuing, and repeating adding more small amounts of liquid as necessary, until your food is soft and or slightly browned to your preference.


Featured Nutrition Point  

At 13.5 grams of protein per serving this dish provides about 30% of the daily dietary protein requirement for average sized adult women of 46 grams per day, and 25% for average sized adult men of 56 grams per day



This recipe was modified from the original to exclude oil

Nutrition Facts

Per Portion

Calories 195
Calories from fat 13.9
Calories from saturated fat 2.1
Total Fat 1.5 g
Saturated Fat 0.2 g
Trans Fat 0
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.5 g
Cholesterol 0
Sodium 187 mg
Potassium 513 mg
Total Carbohydrate 36 g
Dietary Fiber 6.7 g
Sugars 2.9 g
Protein 12.6 g

Dietary servings

Per Portion

Meat Alternative 0.9
Vegetables 2.0

Energy sources


Meal Type(s)

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