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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Ingredients

??? red-orange lentils (dried), rinsed and drained ???
??? canola oil ???
??? red onions, finely chopped ???
??? garlic, pressed or minced ???
??? gingerroot, grated ???
??? turmeric ???
??? ground cumin ???
??? curry powder ???
??? ground cinnamon ???
??? cayenne pepper ???
??? chicken broth ???
??? canned tomatoes (diced) ???
??? unsweetened coconut milk [optional] ???
??? lime juice, freshly squeezed ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro [optional] ???

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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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

View All Reviews
april 22, 2009 | I would make this recipe again

Delicious and easy to make. For some reasons my lentils took double the time to cook, but the taste was fantastic. I will redo for sure.

Useful 0
may 01, 2009 | I would make this recipe again

Delicious and VERY EASY! Filling and wholesome.

Useful 0
march 14, 2011 | I would make this recipe again

Wow what a great soup, it is very tasty and easy to make. Got amazing reviews from my husband and kids. Loved it so much I made it twice in one week. Doubled it both times. I think that this is now my favorite soup.

Useful 0

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