Red Lentil Soup with Cilantro

Name: Red Lentil Soup with Cilantro
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup red lentils, rinsed; 1 medium onion, diced; 2 carrots, diced; 2 cloves garlic, minced; 1 tablespoon olive oil; 1 teaspoon cumin; 1 teaspoon turmeric; 4 cups vegetable broth; Salt and pepper to taste; 1/2 cup fresh cilantro, chopped; Juice of 1 lemon

Highlighted under: Fresh Season Kitchen

A hearty and nutritious red lentil soup, brightened with fresh cilantro for a delightful flavor.

Created by

Emma

Last updated on 2025-12-16T23:25:18.244Z

This Red Lentil Soup with Cilantro is not only delicious but also packed with nutrients. The vibrant color and fresh taste make it a perfect dish for any occasion.

        Why You'll Love This Recipe
        Rich and comforting flavors that warm the soul
Quick and easy to prepare, perfect for busy weeknights
Packed with protein and fiber for a healthy meal

      

The Nutritional Benefits of Red Lentils

Red lentils are a powerhouse of nutrition, making them an excellent choice for anyone looking to enhance their diet. Rich in protein, they contain about 18 grams per cooked cup, making them a fantastic meat substitute for vegetarians and vegans. Additionally, red lentils are packed with fiber, which aids digestion and helps maintain a healthy gut. This high fiber content also contributes to feelings of fullness, making it easier to manage weight.

Moreover, red lentils are low in fat and calories, allowing you to enjoy hearty meals without the guilt. They are also rich in essential minerals like iron, magnesium, and folate, which play vital roles in energy production and overall health. Incorporating red lentils into your diet can support immune function and reduce the risk of chronic diseases, making this soup not only delicious but also a smart nutritional choice.

Serving Suggestions

This red lentil soup is incredibly versatile and can be paired with various sides for a complete meal. Consider serving it with a warm crusty bread or a side salad for added texture and flavor. A dollop of yogurt or a sprinkle of feta cheese on top can elevate the dish, adding creaminess and a tangy contrast to the soup's rich flavors.

If you're looking to spice things up, try adding a pinch of red pepper flakes or a splash of hot sauce for a kick. This soup also makes a fantastic base for other ingredients; feel free to toss in some leafy greens like spinach or kale for an extra nutrient boost. The possibilities for customization are endless, ensuring that every bowl can be uniquely delicious.

Storage and Meal Prep Tips

One of the great things about red lentil soup is its excellent storage capabilities. After cooking, allow the soup to cool before transferring it to an airtight container. It can be stored in the refrigerator for up to five days, making it perfect for meal prep. This means you can have a nutritious meal ready to go for busy weeknights without any hassle.

For longer storage, consider freezing portions of the soup. It can be frozen for up to three months, and when you're ready to enjoy it, simply thaw it overnight in the refrigerator and reheat on the stove. This makes it an ideal option for batch cooking, allowing you to enjoy wholesome, homemade meals even on the busiest days.

Ingredients

Ingredients for Red Lentil Soup

1 cup red lentils, rinsed
1 medium onion, diced
2 carrots, diced
2 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon cumin
1 teaspoon turmeric
4 cups vegetable broth
Salt and pepper to taste
1/2 cup fresh cilantro, chopped
Juice of 1 lemon

Instructions

Sauté the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion and carrots. Sauté for about 5 minutes until the vegetables are softened.

Add the minced garlic and cook for another minute.

Add Spices and Lentils

Stir in the cumin and turmeric, and cook for an additional minute. Add the rinsed red lentils and vegetable broth. Bring to a boil.

Simmer the Soup

Reduce heat to low and let the soup simmer for about 25 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

Finish with Cilantro and Lemon

Once the lentils are cooked, stir in the chopped cilantro and lemon juice. Season with salt and pepper to taste. Serve warm.

Why Fresh Cilantro Makes a Difference

Cilantro is more than just a garnish; it plays a crucial role in enhancing the flavor profile of your red lentil soup. Its bright and fresh taste cuts through the richness of the lentils, creating a delightful balance. Fresh cilantro also packs a nutritional punch, providing vitamins A, C, and K, which support skin health, immune function, and bone health.

Incorporating fresh herbs like cilantro into your meals not only boosts flavor but also adds a layer of complexity to the dish. If you're not a fan of cilantro, consider substituting with fresh parsley or basil, which can also elevate the soup's taste while offering their own unique benefits.

Customizing Your Soup

One of the best aspects of red lentil soup is its adaptability. You can easily customize it to suit your taste preferences or accommodate what you have on hand. For a heartier soup, add diced potatoes, sweet potatoes, or even zucchini. If you prefer a more robust flavor, consider adding smoked paprika or a splash of coconut milk for creaminess.

Vegetable lovers can experiment by adding other vegetables such as bell peppers, spinach, or peas. The beauty of this soup lies in its ability to absorb flavors, so feel free to get creative and make it your own while still keeping it nutritious and delicious.

Questions About Recipes

→ Can I use other types of lentils?

Yes, you can use green or brown lentils, but cooking times may vary.

→ Is this soup vegan?

Yes, this recipe is vegan and gluten-free.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze the soup?

Yes, you can freeze the soup for up to 3 months. Thaw and reheat before serving.