Spicy Red Lentil Soup

255 Reviews
99% would make this recipe again

Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.

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Preparation : 10 min Cooking : 25 min
140 calories/serving

Ingredients

1 cup red-orange lentils (dried), rinsed and drained 190 g
1 tbsp canola oil 15 mL
1 red onions, finely chopped 150 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp turmeric 2 g
1/2 tsp ground cumin 2 g
1/2 tsp curry powder 2 g
1/8 tsp ground cinnamon 0.4 g
1/8 tsp cayenne pepper 0.4 g
4 cups chicken broth 1 L
3/4 cup canned tomatoes (diced) 200 g
2/3 cup unsweetened coconut milk [optional] 170 mL
1 1/2 tbsp lime juice, freshly squeezed 3/4 lime
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp fresh cilantro [optional] 6 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
  4. Serve in bowls and garnish with fresh cilantro leaves (optional).

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

140

Fat

3 g

4 %

Saturated 0.3 g
+ Trans 0 g

2 %

Cholesterol

0 mg

Sodium

470 mg

20 %

Carbohydrate

22 g

7 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

18 g

Protein

8 g

Vitamin A

7 %

Vitamin C

12 %

Calcium

4 %

Iron

21 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Manganese
Good source of  :
Copper, Iron, Pantothenic Acid
Source of  :
Fibre, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
Low  :
Fat, Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

255 Reviews (239 with rating only) 99% would make this recipe again
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

This soup is very easy and tasty as everyone has already commented. I have substituted natural yogurt for the coconut milk and it works well, but the coconut is better.

Useful 2
Anonyme
october 20, 2021 | I would make this recipe again

Easy to make and both my husband and I loved it. It is surely to be a winter staple.

Useful 1
Anonyme
october 20, 2021 | I would make this recipe again

I made this recipe exactly as it is printed, in a larger quantity since it can be frozen. It was so delicious that I doubt any of it will actually make it to the freezer! I will definitely make this again. It was quick and easy, uses ingredients I always have on hand, and is perfect for lunch or a light supper.

Useful 1

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