Red Lentil Soup

A comforting and quick-cooking red lentil soup brimming with vegetables and mild herbs, offering a nourishing, high-fiber, and high-protein meal that's entirely low in sodium and sugar.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $1.70/serving

Dietary

• Vegetarian
• Vegan
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sodium
• Low-Sugar
• High-Fiber
• Pescatarian

Tags

• quick
• healthy
• comfort food
• savory
• boil
• steam

Ingredients

• 1 tablespoon olive oil
• 0.5 yellow onion (medium, diced)
• 2 carrots (peeled and diced)
• 2 celeries (stalks, diced)
• 2 clove garlic (minced)
• 1 cup red lentils (dry, rinsed)
• 4 cup vegetable broth (no-salt-added)
• 0.5 teaspoon dried thyme
• 0.25 teaspoon black pepper
• 2 cup fresh spinach (baby)
• 1 tablespoon lemon juice (fresh)

Instructions

1. Heat 1 tablespoon olive oil in a large pot or Dutch oven over medium heat. Add 1/2 diced yellow onion, 2 diced carrots, and 2 diced celery stalks. Cook, stirring occasionally, until vegetables are slightly softened, about 5-7 minutes.
2. Stir in 2 minced garlic cloves, 1/2 teaspoon dried thyme, and 1/4 teaspoon black pepper. Cook for 1 minute until fragrant.
3. Add 1 cup rinsed dry red lentils and 4 cups no-salt-added vegetable broth to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until lentils are tender.
4. Stir in 2 cups fresh baby spinach and 1 tablespoon fresh lemon juice. Cook until spinach is wilted, about 2 minutes.
5. Ladle the Red Lentil Soup into bowls, dividing evenly into 4 portions. Serve immediately.

Notes

This soup is excellent for meal prepping as it reheats beautifully and the flavors deepen overnight. Add a splash of water or broth when reheating if it's too thick.

Nutrition (per serving)

• Calories: 255
• Protein: 19.8 g
• Carbohydrates: 40.5 g
• Fat: 5.4 g
• Fiber: 15.6 g
• Sodium: 78 mg
• Saturated Fat: 0.8 g
• Sugar: 4.5 g