Quick and Healthy Red Lentil Soup with Lemon

by Julie Pace, RDN | Nov 17, 2022

Red lentil soup is a fantastic choice for a quick, nutritious meal that’s both satisfying and easy to prepare. This red lentil soup with lemon combines the earthy flavor of red lentils with the bright, fresh taste of lemon, creating a dish that’s as delicious as it is healthy. Packed with protein, fiber, and essential nutrients, this soup is perfect for a light lunch or a hearty dinner. Let’s dive into how you can make this delightful soup in just a few simple steps.

Ingredients:

• 1 sweet onion, diced: Onions provide a subtle sweetness and form the flavor base of the soup.
• 4 cloves fresh garlic, minced: Garlic adds a robust, aromatic flavor that complements the lentils.
• 2 tbsp avocado or extra virgin olive oil: Use oil for sautéing the onions and garlic, which adds richness and depth.
• 1/2 tsp smoked paprika: This spice gives the soup a smoky flavor.
• 1/2 tsp cumin powder: Cumin adds a warm, earthy taste.
• 3/4 tsp salt: Enhances the flavors of the soup.
• 1 cup red lentils, dried: Red lentils cook quickly and break down nicely, creating a smooth texture.
• 4 cups vegetable broth: A flavorful base that adds depth to the soup.
• 1 lemon, juiced: Lemon juice brightens the soup and adds a refreshing zing.
• Optional: Lemon zest for added citrus flavor and garnish.

Instructions:

1. Prepare the Vegetables: Start by dicing the sweet onion and mincing the garlic. This preparation will ensure that the onions and garlic cook evenly and infuse the soup with their flavors.
2. Sauté Aromatics: In a stock pot, heat 2 tablespoons of avocado oil or extra virgin olive oil over medium-high heat. Add the diced onions and minced garlic. Sauté until the onions are translucent and slightly browned. This process caramelizes the onions, adding a sweet and savory depth to the soup.
3. Add Spices: Stir in 1/2 teaspoon of cumin powder and 1/2 teaspoon of smoked paprika. Cook for an additional minute to let the spices bloom, releasing their flavors into the oil.
4. Combine Ingredients: Pour in 4 cups of vegetable broth and add 1 cup of dried red lentils. Stir in the juice of 1 lemon and optional lemon zest. The lemon juice not only brightens the soup but also helps to balance the flavors.
5. Simmer the Soup: Bring the soup to a gentle boil, then reduce the heat to low. Let it simmer for about 20 minutes, or until the red lentils are tender. Stir halfway through to ensure even cooking. The lentils will break down and thicken the soup, creating a rich and hearty texture.
6. Serve: Ladle the hot soup into bowls. If you like, garnish with a little more lemon zest or a fresh sprig of parsley. Enjoy the vibrant flavors and comforting warmth of your homemade red lentil soup!

Notes:

• For Extra Flavor: Adding a pinch of lemon zest along with the lemon juice enhances the citrus flavor and adds a lovely aroma.
• Adjust Consistency: If you prefer a thicker soup, let it simmer a bit longer, or use an immersion blender to partially blend the soup for a creamier texture.
• Storage: This soup stores well in the refrigerator for up to 5 days, and it also freezes nicely for up to 3 months. Simply reheat before serving.

Conclusion

This quick and healthy red lentil soup with lemon is not only easy to make but also incredibly nourishing. It’s a versatile recipe that can be enjoyed on its own or paired with a side of crusty bread for a complete meal. Incorporate this soup into your weekly meal plan to enjoy a delicious and healthful option that supports both your taste buds and your well-being.

Quick & Healthy Red Lentil Soup with Lemon Recipe

Julie Pace, RDN

This red lentil soup is loaded with lots of nutrition that's full of flavor, protein, and fiber. It's a perfect meal on a cold winter day.

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Prep Time 5 minutes mins

Cook Time 20 minutes mins

Total Time 25 minutes mins

Course Soup

Cuisine Mediterranean, plant-based, vegan

Servings 2

Ingredients

  

• 1 sweet onion, diced
• 4 cloves fresh garlic, minced
• 2 tbsp avocado or extra virgin olive oil
• 1/2 tsp smoked paprika
• 1/2 tsp cumin powder
• 3/4 tsp salt
• 1 cup red lentils, dried
• 4 cups vegetable broth
• 1 lemon, juiced

Instructions

 

• Dice the onions and mince the garlic.
• Add oil to stock pot. Add in garlic and onions. Heat to medium-high heat and saute the onions and garlic until slightly browned.
• Add in the cumin and smoked paprika, stir well.
• Add the vegetable broth, red lentils, lemon juice and a little lemon zest to pot.
• Simmer on low for about 20 minutes, stirring halfway through.
• When done, add soup to into bowls and serve.

Keyword Anti-inflammatory Soup, healthy lentil soup, red lentil soup, Vegan lentil Soup

Sweet Pea & Potato Curry Soup

by Julie Pace, RDN | Oct 14, 2022

Sweet Pea & Potato Curry Soup

Julie Pace, RDN

This one pot Sweet Pea & Potato Soup with Jasmine rice is creamy, filling, nutritious and delicious. This recipe is packed with good-for-you ingredients like sweet peas, sweet potatoes, curry, cumin, fresh garlic, sweet onions, and coconut milk. It's so easy to make and it's ready to eat in 30 minutes or less.

When the fall & winter season comes around, this is one of my favorite soups to make. You can double the recipe and store in the fridge for up to 5 days making this soup a great meal prep recipe.

A few tips you'll want to remember when making this soup: You'll want to diced the potatoes into small bite-sized pieces and finely chop the garlic and onions. As with most recipes, you'll want to taste and adjust the seasonings to your personal preferences. You can swap the full fat coconut milk for the lighter version, if desired.

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Dinner

Cuisine Indian

Servings 6

Ingredients

  

• 2 Tbsp avocado oil or EVOO
• 1 large sweet potato, diced into small cubes
• 2 medium russet potatoes, diced into small cubes
• 1 large sweet onion, chopped
• 4 cloves fresh garlic, minced
• 1 cup vegetable broth low sodium
• 1 15 ounce can coconut milk full fat
• 1 cup water
• 12 ounces sweet peas, frozen
• 3 Tbsp curry powder I used Great Value Organic Curry Powder
• 2 Tsp ground cumin
• 1 tsp salt

Rice

• 1 cup jasmine rice, uncooked
• 2-1/2 cups vegetable broth

Instructions

 

• In a large pot or deep saute pan, add the avocado oil.
• Add in the onions, potatoes, garlic and 1 cup vegetable broth. Cover let simmer 5 minutes.
• Add in coconut milk, water, sweet peas, cumin, curry powder, salt. Mix well. Cover and cook on medium low for about 15-20 minutes, or until potatoes are tender.

Jasmine Rice

• Rinse rice thoroughly.
• While curry is cooking. Add vegetable broth in a medium pot. Bring to a boil. Add in jasmine rice. Cover and simmer until all liquid is absorbed.
• Once rice is cooked. Add into curry mixture. Mix well. Serve and enjoy!

Notes

You can easily substitute the sweet peas for another plant protein like chickpeas, if you’d like. Jasmine rice is a high glycemic carbohydrate, so if you have pre-diabetes or diabetes, you will want to be mindful of this.

It’s important to note that all curry powders are not the same. Curry powder is a complex mix of different spices and no two recipes are the same. 

Keyword vegan