Why We Like It
There’s a reason why lentils are a star in the Mediterranean diet. They are quick-cooking, high in protein and fiber, and make an excellent base for soup…including this one! You’ll be glad this recipe makes 10 cups. It keeps in the fridge for quick lunches all week, making your office mates jealous — just from the aroma when you warm it up! For more on lentils, see our coaching tip.
Prep the Vegetables:
- 1 yellow onion (chopped)
- 1 red bell pepper (seeded and chopped)
- 1 yellow bell pepper (seeded and chopped)
- 1 jalapeno (seeds removed if desired and chopped)
- 3 carrots (chopped, about 2 cups)
Prep the vegetables and set aside.
Saute Garlic and Veggies:
- 1 Tbsp olive oil
- 2 garlic cloves (minced or finely diced, or 1/2 tsp garlic powder)
- 1 Tbsp curry powder
- 1 tsp turmeric
- 1/2 tsp dried oregano
- 1/2 tsp ground cumin
- 3/4 tsp ground coriander (OPTIONAL)
Add oil to a large pot over medium heat.
Add garlic and spices and sauté one minute.
Add prepped vegetables and cook 10 minutes or until vegetables are tender.
Add Next:
- 2 cups red lentils (uncooked, rinsed and drained)
- 6 cups low-sodium chicken broth (or low-sodium vegetable broth)
- 1 (28 oz) can crushed tomatoes
- 1/2 tsp salt (omit if broth is not low sodium)
- 1/2 tsp cayenne red pepper (or adjust to your level of kick)
Add to the pot and bring to a boil. Reduce heat and simmer for 20-25 minutes or until lentils are tender.
OPTIONAL: use an immersion blender (or transfer half of the soup to a food processor) to give the soup a partially creamy consistency, if you prefer.
Serve and Enjoy!
- 1 Tbsp lemon juice (juice from half a lemon)
- 1/2 cup fresh cilantro (chopped, or fresh parsley, OPTIONAL)
Stir in the lemon juice and top each serving with fresh cilantro if desired.
Nutrition Information for one serving (1 cup including cilantro)
- Calories: 215
- Fat: 2.5 g
- Saturated Fat: 0.4 g
- Cholesterol: 0 mg
- Total Carbohydrate: 38 g
- Fiber: 7.5 g
- Total Sugars: 8 g
- Added Sugars: 0 g
- Protein: 12 g
- Sodium: 290 mg
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