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Red Lentil Soup

Prep Time:

15-20 minutes

Cook Time:

35-40 minutes





About the Recipe

I love soup and this one checks all the boxes! Lentils are naturally gluten free, and high in fiber and protein. Red lentils are also high in iron, potassium, and folate. They are great addition to an overall health GF diet.


  • 2 tablespoons olive oil, more for drizzling

  • 1 large onion, finely chopped

  • 2 garlic cloves, minced

  • 1 tablespoon tomato paste

  • 1 teaspoon ground cumin

  • 1/4 teaspoon fine sea salt, plus more to taste

  • 1/4 teaspoon ground black pepper

  • Pinch of ground chili powder, plus more to taste

  • 1 quart vegetable broth

  • 2 cups water

  • 1 cup red lentils (picked over and rinsed)

  • 3 large carrots, peeled and diced

  • 1 1/2 tablespoons lemon juice or more to taste

  • 3 tablespoons chopped fresh parsley


In a large pot, heat 2 tablespoons oil over medium-high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4-5 minutes.

Stir in tomato paste, cumin, salt, black pepper and chili powder, and sauté for 2 minutes longer.

Add broth, 2 cups water, lentils and carrots. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes.

Using an immersion or regular blender or a food processor, purée half the soup then add it back to pot. Soup should be somewhat chunky. Taste and add salt if necessary.

Reheat soup if necessary, then stir in lemon juice and parsley. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.

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