Red Lentil Soup With Cumin & Lemon

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

Ingredients


1 cup Red lentils, raw (soak for at least 30 min.)
3 tbsp Olive Oil, Extra Virgin (extra-virgin)
1 bunch Green onion (dark and light green; chopped and separated)
3 clove(s) Garlic (smashed)
1 tbsp Cumin (ground)
1 dash Kosher salt (plus more to taste)
1 dash Black pepper (ground; plus more to taste)
1 dash Cayenne pepper (plus more to taste)
1 tbsp Tomato paste, canned
4 cup Water (or low-FODMAP chicken 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)

Instructions


  1. Cover lentils with water and soak for 30 – 60 minutes, then drain.
  2. Heat garlic in olive oil 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 oil.  Cook until they are fragrant and starting to brown, then discard.
  4. Bloom spices by adding cumin, salt, pepper and cayenne to olive oil.  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. 

Notes:

Lentils

are full of polyphenols that fight against harmful agents in the body!


Nutrition Facts

Per Portion

Calories 288
Calories from fat 106
Calories from saturated fat 16.3
Total Fat 11.8 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 7.6 g
Cholesterol 0
Sodium 218 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


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