Healthy Red Lentil Soup Recipe: Will It Be Our Most Reviewed Recipe? by Donna John

Healthy Red Lentil Soup Recipe: Will It Be Our Most Reviewed Recipe?

My daughter hates – hates – lentils. Why am I telling you this? Because this stopped me from making any recipes using lentils for years. The sad thing is she's in her 30s and doesn't even live with me, but her feelings seeped into me and made me avoid this healthy ingredient. Yes, lentils have many health benefits and can be a part of a healthy eating plan.

When I saw an article come through my newsfeed with the most reviewed recipe in the New York Times cooking database, I knew I had to try that recipe, no matter what it was. Surprise! It was a red lentil soup recipe.

The NYT lentil soup recipe is creamy without any cream and rich, with a little spice. All you need to make this gluten-free soup recipe is olive oil, onion, garlic, tomato paste, ground cumin, kosher salt, black pepper, chili powder, chicken or vegetable broth, red lentils, a carrot, a lemon for juicing and fresh cilantro.

Serve this creamy lentil soup for lunch or dinner (just don't invite my daughter!). Be sure to leave your comments and reviews below! 

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Cuisine: Turkish
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4


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Recipe Notes

  • Try this recipe with green or yellow lentils.
  • You could use parsley instead of cilantro.
  • To make this soup vegetarian, use vegetable broth and not chicken broth.
  • Store the soup in an airtight container in the fridge.
  • You could use crushed red pepper flakes for even more spice.

Here's how to make it: 

  1. Heat the olive oil in a large soup pot over high heat. Add the onion and garlic and cook, stirring, about 4 minutes. 
  2. Stir in tomato paste, cumin, salt, black pepper and chili powder. Cook for 2 minutes.
  3. Add the broth, water, lentils and carrot. Bring to a simmer, then partly cover pot and turn heat to medium-low. Cook until the lentils are soft, about 30 minutes. Add salt and pepper, to taste.
  4. Use an immersion blender or blender to puree half of the soup. Return the blended soup to the pot with the chunky soup. 
  5. Heat the soup through then add the lemon juice and cilantro. To serve, ladle the soup into bowls and drizzle with olive oil. Add chopped cilantro, if desired.

Nutrition Facts Per Serving

Calories: 325

Total Fat: 12.6g

Saturated Fat: 2g

Cholesterol: 0mg

Sodium: 931mg

Total Carbohydrate: 36.1g

Dietary Fiber: 16.1g

Total Sugars: 4.3g

Protein: 18.1g

Vitamin D: 0mcg

Calcium: 60mg

Iron: 5mg

Potassium: 825mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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I tolerate lentils but see why your daughter doesn’t like them, they’re kind of scratchy not smooth.
Hmm... at 325 calories/serving....the redeeming factors are the protein, fiber, and potassium. But the sodium count is off the chart - I think it's almost HALF of the daily recommended total. Yikes! 😱
Elisa Schmitz
Hey Terry , pre-packaged broth often packs a sodium punch. If you look at the ingredients list for this recipe, not much else on it has a lot of sodium. So I would suggest using a low-sodium broth or making your own. Just a thought!
Hello... sounds yummy! Do you have cooking instructions for Instapot you can share?
Lentil soup of my favorites. One of my neighbors has been asking me what to do with lentils, I'll be sharing this one with her

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