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.
Why Diabetes Friendly?
- High Fiber and Protein: Red lentils are an excellent source of fiber and protein, which can help regulate blood sugar levels.
- Low Glycemic Index: Lentils have a low glycemic index, beneficial for maintaining steady blood sugar levels after meals.
- Rich in Nutrients: This soup is packed with vitamins and minerals, enhancing overall health while being mindful of blood sugar management.
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Ingredients
- olive oil 3 tbsp
- onion (large, chopped) 1
- garlic (minced) 2 cloves
- tomato paste 1 tbsp
- cumin (ground ) 1 tsp
- salt ¼ tsp
- pepper (ground) ¼ tsp
- chili powder (ground ) ¼ tsp
- cayenne powder ¼ tsp
- chicken broth (low sodium ) 4 cups
- lentils (red, dried ) 1 cup
- carrot (large, peeled and diced) 1
- lemon (juiced, more to taste) 1/2
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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.
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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
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FAQ
- Can I make this soup in a slow cooker?
Yes, you can make Red Lentil Soup in a slow cooker. Combine all ingredients except lemon juice and cook on low for 6-8 hours or high for 3-4 hours, then add lemon juice before serving. - How can I store and reheat this soup?
Store in the refrigerator for up to 5 days or freeze for up to 3 months. Reheat on the stove or in a microwave, adding a little water if the soup has thickened too much upon cooling. - What are good side dishes to serve with this soup?
This soup pairs well with a crusty bread or a green salad for a light, balanced meal.
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Nutrition
Per serving
Calories: 159.5kcal
Carbohydrates: 18.4g
Fiber: 7.7g
Sugar: 2g
Fat: 6.3g
Saturated Fat: 1g
Trans Fat:
Protein: 8.7g
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.
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