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Red Lentil soup with parsley leaves
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Red Lentil Soup

Discover why red lentils are the perfect legume for sensitive digestions. Try this creamy, low-GI red lentil soup that stabilizes blood sugar.
Course Soup, starter
Cuisine homemade
Keyword comfort, dairy free, healthy soup, legums, red lentil
Prep Time 10 minutes
Cook Time 20 minutes
Chill time 5 minutes
Total Time 35 minutes
Servings 4 portions
Calories 239kcal
Author missblasco

Equipment

  • Regular pot
  • Blender

Ingredients

  • 1 cup Red lentils No soaking required, just rinse thoroughly.
  • 4.5 oz Onion Approx. half of a large onion, sliced.
  • 4.5 oz Carrot Approx. 1 medium-large carrot, chopped.
  • 3.5 oz Butternut squash Diced.
  • 1 Garlic clove Minced or smashed.
  • 1 tsp Tomato paste
  • 1/2 tsp Garlic powder
  • 1/2 tsp Turmeric
  • 1 pinch Sea salt To taste.
  • 1 pinch Ground white pepper
  • 2 cups Vegetable broth Use a high-quality, low-sodium broth for best results.
  • 1 tbsp Extra Virgin Olive Oil EVOO.
  • 1 pinch Mixed seeds Flax, sesame, chia.
  • Fresh parsley for garnish.

Instructions

  • The Sofrito: Heat the EVOO in a medium pot over medium heat. Start by sautéing the sliced onion until translucent. Add the garlic clove, followed by the diced pumpkin and carrot. Season lightly with salt and sauté for about 5 minutes to develop the flavors.
  • Add Flavor: Stir in the tomato paste and let it cook for a minute. Add the garlic powder, turmeric, and white pepper, stirring quickly so the spices don't burn.
  • Simmer: Immediately pour in the vegetable broth. Rinse the red lentils under cold water until the water runs clear, then add them to the pot.
  • Cook: Bring to a boil, then reduce heat and simmer for 10–15 minutes. Since red lentils are hull-less, they cook very quickly compared to other varieties.
  • Blend: Taste and adjust the salt if necessary. Once the vegetables are tender, blend the soup until completely smooth using an immersion blender (or a standard blender in batches).
  • Serve: Pour the cream into bowls and garnish with the mixed seeds and fresh green leaves. While I usually use parsley, feel free to choose thyme, sage, oregano, or cilantro to make it your own.

Nutrition

Serving: 1cup | Calories: 239kcal | Carbohydrates: 39g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 519mg | Potassium: 696mg | Fiber: 16g | Sugar: 6g | Vitamin A: 8256IU | Vitamin C: 12mg | Calcium: 60mg | Iron: 4mg