Warm up this season with a bowl of Red Lentil Soup. A hearty soup made with a vegetable base, red lentils, quinoa and seasoned with cumin and coriander. Simple and satisfying!
Red Lentil Soup Recipe
Red lentil soup is incredibly filling and highly nutritious. During this season many of us are eating all the desserts, sharing heavy meals and indulging. We all need a good healthy soup to bring back some balance to our lives!
The flavours of onion, garlic, cumin and coriander in this red lentil soup recipe will fill your kitchen with incredible aromas. Make a big batch and freeze some for later. Be sure to pack the rest away for lunch throughout the week.
Making healthy meals using fresh wholesome ingredients goes hand in hand with taste in my books. This vegan-friendly soup delivers on all fronts. Packed with fibre and iron from the lentils and quinoa, this nutrient-dense soup is delicious and makes a great choice for an easy weeknight dinner!
Ingredients for Red Lentil Soup
- Mirepoix: A marriage of diced onions, carrots and celery and, in this case, minced garlic cooked slowly. This acts as the flavour foundation of many different soups.
- Oil: Olive oil, coconut oil are great choices. Ghee, which is a clarified butter will also work well.
- Spices: Cinnamon, coriander and salt.
- Red pepper flakes
- Lentils: Dry and rinsed.
- Quinoa: Uncooked.
- Broth: Water and low sodium bouillon cubes or any store bought (or homemade) low sodium broth.
How to Make Red Lentil Soup
- Prep: Preheat dutch oven or big pot and add oil to coat the bottom.
- Saute: Add the onion and garlic and begin to saute, stirring occasionally.
- Add: Add celery and carrots and continue to stir. Add spices and red pepper flakes and continue to cook, stirring frequently.
- Boil: Add red lentils, quinoa and broth. Bring to a boil and cover to cook.
- Serve: Serve hot with a side of sprouted grain bread or a nice light salad.
Tips
- No soaking: Lentils and split peas can be cooked from dried, unlike beans. However, if you own magic Instant Pot you can cook even dried beans without soaking. Ha!
- Green or brown lentils: Yes, you sure can but keep in mind the consistency will be less blended. Neither green nor brown lentils break down as red lentils do.
- All broth: You can use all broth in place of water if you would prefer.
- The kettle trick: If you choose to use water and bouillon cubes, to save time, boil water in a kettle while prepping ingredients.
- Taste as you go: Adjust the salt to your liking. Not all bouillon cubes are created equal!
How to Store, Freeze & Reheat
Storing: Store this soup in an airtight container in the fridge for up to 5 days.
Freezing: Freeze in an airtight container for up to 3 months. If you have made a big batch, freeze in smaller amounts and thaw only what you need.
Reheating: Reheat this soup on the stovetop covered on low heat.
More Lentil Soup Recipes
I love lentils! Red lentils break down into a naturally creamy soup. Green and brown lentils make hearty soup with a bite. So much protein. And love-love lots of vegetables to keep us healthy.
- Slow cooker lentil soup – a hearty bowl of soup perfect for a cold day.
- Instant Pot lentil soup – love this hands-off version. I’m obsessed with my Instant Pot.
- Vegetable soup with 1 secret ingredient to make a flavourful soup.
- Chicken and lentil soup with corn and spinach, in a slow cooker.
- Spinach lentil soup – my Italian neighbour’s recipe.
Red Lentil Soup
Warm up this season with a bowl of Red Lentil Soup. A hearty soup made with a vegetable base, red lentils, quinoa and seasoned with cumin and coriander. Simple and satisfying! Course: Soup and StewCuisine: North American Prep Time: 10 minutesCook Time: 45 minutes Servings: 8 servings Calories: 359kcal
Ingredients
- 2 large onions finely chopped
- 4 garlic cloves minced
- 6 large celery stalks diced
- 5 large carrots diced
- 2 tbsp oil for frying
- 2 1/2 tbsp ground cumin
- 1 tbsp coriander ground
- 1 tsp salt
- 1/4 tsp red pepper flakes
- 3 cups red lentils dry & rinsed
- 1/2 cup quinoa uncooked
- 12 cups water + low sodium bouillon cubes or any low sodium broth
Instructions
- Preheat dutch oven on medium heat and swirl oil to coat. Add onion and garlic; sauté for 3 minutes, stirring occasionally.
- Add celery and carrots; sauté for 5 more minutes, stirring occasionally.
- Add cumin, coriander, salt, red pepper flakes, and cook for 30 seconds, stirring frequently.
- Add red lentils, quinoa, water+bouillon cubes or broth and stir. Bring to a boil, cover and cook for 30 minutes.
- Serve hot.
Store: Refrigerate in an airtight container for up to 5 days.
Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop covered on low.
Notes
- You can use all or some vegetable broth in place of water.
- Adjust salt to taste in case your bouillon cubes are less salty than mine.
- If you use water + bouillon cubes, boiling it in a kettle first while you are prepping ingredients saves time.
Nutrition
Serving: 2cups | Calories: 359kcal | Carbohydrates: 57g | Protein: 21g | Fat: 6g | Saturated Fat: 1g | Sodium: 356mg | Potassium: 1033mg | Fiber: 24g | Sugar: 5g | Vitamin A: 6607IU | Vitamin C: 9mg | Calcium: 119mg | Iron: 9mg
