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5 from 1 vote

One-pot Pureed Red Lentil Soup

Delight in the rich flavours of our Red Lentil Soup, a comforting and hearty dish that is perfect for any meal. This diabetes-friendly soup is packed with high-fibre red lentils and seasoned with a warming blend of spices, making it both nutritious and deliciously satisfying.
Servings: 8
Calories: 159.5kcal
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes

Ingredients

  • 3 tbsp olive oil
  • 1 onion large, chopped
  • 2 cloves garlic minced
  • 1 tbsp tomato paste
  • 1 tsp cumin ground
  • ¼ tsp salt
  • ¼ tsp pepper ground
  • ¼ tsp chili powder ground
  • ¼ tsp cayenne powder
  • 4 cups chicken broth low sodium
  • 1 cup lentils red, dried
  • 1 carrot large, peeled and diced
  • 1/2 lemon juiced, more to taste

Instructions

  • In a large pot, heat 3 tbsp oil over high heat until hot and shimmering. Add onion and saute until golden, about 4 minutes, and garlic and saute for 1 more minute.
    3 tbsp olive oil, 1 onion, 2 cloves garlic
  • Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and saute for 2 minutes longer.
    1 tbsp tomato paste, 1 tsp cumin, ¼ tsp salt, ¼ tsp pepper, ¼ tsp chili powder, ¼ tsp cayenne powder
  • Add broth, 1½ cups water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes.
    4 cups chicken broth, 1 cup lentils, 1 carrot
  • Taste and add salt if necessary.
  • Using an immersion or regular blender or a food processor, puree half the soup then add it back to pot (soup should be somewhat chunky).
  • Stir in lemon juice when ready to serve.
    1/2 lemon

Cooking Tips

  • Enhance Flavor: For a richer flavor, consider roasting the spices briefly in the pot before adding the broth.
  • Texture Variations: Adjust the texture by blending more or less of the soup to suit your preference; blend more for a creamier texture or less for a chunkier soup.
  • Lemon Juice Adjustment: Start with the juice of ½ lemon and adjust according to taste; the acidity can brighten the flavours of the soup significantly.

Nutrition

Nutrition Facts
One-pot Pureed Red Lentil Soup
Amount per Serving
Calories
159.5
% Daily Value*
Fat
 
6.3
g
10
%
Saturated Fat
 
1
g
6
%
Sodium
 
132.9
mg
6
%
Potassium
 
401.3
mg
11
%
Carbohydrates
 
18.4
g
6
%
Fiber
 
7.7
g
32
%
Sugar
 
2
g
2
%
Protein
 
8.7
g
17
%
Vitamin C
 
6.8
mg
8
%
Calcium
 
29.8
mg
3
%
Iron
 
2.3
mg
13
%
Magnesium
 
33.7
mg
8
%
Zinc
 
1.3
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.