Spicy Red Lentil Soup

35 Reviews
100% 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
150 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, low-sodium 1 L
3/4 cup canned tomatoes, low sodium 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

150

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

23 g

8 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

19 g

Protein

10 g

Vitamin A

7 %

Vitamin C

12 %

Calcium

3 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese
Good source of  :
Copper, Iron, Niacin, Pantothenic Acid, Potassium, Zinc
Source of  :
Fibre, Magnesium, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Low  :
Saturated Fat, Sodium
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

35 Reviews (35 with rating only) 100% would make this recipe again

My Notes

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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

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