High-Fiber Red Lentil Soup Recipe: A 5-Star Recipe That's Still Being Talked About (High-Protein, Too) by Donna John

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.

Photo credit: all photos under license from BigStock

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 high-protein, high-fiber lentil soup for lunch or dinner (just don't invite my daughter!). Be sure to leave your comments and reviews below and read about the health benefits of fiber and the health benefits of protein.

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

Ingredients

• 3 tablespoons olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1/4 teaspoon kosher salt 
• 1/4 teaspoon black pepper
• pinch of chili powder or ground cayenne (or to taste)
• 4 cups low-sodium chicken broth or vegetable broth
• 2 cups water
• 1 cup red lentils
• 1 large carrot, peeled and diced
• juice of 1/2 lemon (or to taste)
• 3 tablespoons chopped fresh cilantro

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. (Try this recipe with green or yellow lentils. To make this soup vegetarian and vegan, use vegetable broth and not chicken broth. You could use crushed red pepper flakes for even more spice.)
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. (You could use parsley instead of cilantro.)
6. To serve, ladle the soup into bowls and drizzle with olive oil. Add chopped cilantro, if desired. Store the soup in an airtight container in the fridge.

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