Red Lentil Soup
Table of Contents
- Prep Time: ~15 min
- Cook Time: ~25 min
- Servings: ~6
- Cost per Serving: ~$1.25
- Total Cost: ~$6.75
Ingredients
- 2 cups red lentils (rinsed, drained)
- 2 large russet potatoes (peeled, small dice)
- 1 carrot (finely diced)
- 1 onion (finely diced)
- 3 cloves garlic (minced)
- 1 tomato (diced)
- 7 cups hot water (or vegetable broth)
- 3 tbsp olive oil
- 2 tsp ground cumin
- 2 tsp kosher salt
- 1/4 tsp black pepper
- Za’atar (to taste)
- Lemon wedges (to serve)
- Parsley (chopped, to serve)
Method
- Sauté onion in oil 3–4 minutes; add carrot 2 minutes; add garlic 1 minute.
- Stir in cumin, salt, pepper; add lentils and tomato; cook 1 minute.
- Add potatoes and hot water; bring to a boil, then simmer 20 minutes.
- Blend a portion for creaminess and return to pot. Adjust seasoning. Serve with lemon, parsley, olive oil, and za’atar.
Notes
- Partially blending gives body while keeping texture.
- Finish with a drizzle of olive oil.
Nutrition
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~285 | 14% |
| Protein | ~15 g | 30% |
| Carbohydrates | ~48 g | 16% |
| Fat | ~7 g | 9% |
| Fiber | ~8 g | 29% |
| Sugars | ~6 g | 12% |
| Sodium | ~520 mg | 23% |
| Calcium | ~80 mg | 6% |
| Iron | ~5 mg | 28% |
| Vitamin C | ~18 mg | 20% |