Lemony Red Lentil Soup

Nourishing Soup for the Whole You

Try this grounding and deeply nourishing soup. Red lentils provide plant-based protein, iron, and fiber, while the bright lemon and warming spices bring vibrant flavor. This soup can be enjoyed smooth or chunky depending on preference.

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Recipe courtesy of
  • Lisa Markley Director of Culinary Medicine | AdventHealth Whole Health Institute

Recipe Ingredients

  • 2 tablespoons avocado oil
  • 1 medium yellow onion, diced
  • 1 celery stalk, chopped
  • 1 medium carrot, diced
  • 2 garlic cloves, minced
  • 1 medium Yukon Gold potato, diced
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon ground coriander
  • Pinch cayenne pepper
  • 1 cup dried red lentils, rinsed
  • 4 cups low sodium vegetable broth
  • 1-2 cups water
  • 2 tablespoons fresh lemon juice
  • Salt and pepper to taste
  • Chopped greens like spinach, kale, or fresh parsley, for garnish

Preparation

  1. Heat the avocado oil in a large pot or Dutch oven over medium heat. Add the onion, celery, and carrot. Sauté, stirring occasionally, for 4 to 5 minutes, or until the vegetables are soft.
  2. Stir in the garlic, potato, cumin, coriander, and cayenne and sauté for another 1 to 2 minutes allowing garlic to soften and spices to bloom.
  3. Add the lentils, broth, and 1 cup water. Bring soup to a boil then lower to a simmer and cook for approximately 30 minutes, or until the lentils and potatoes are soft.
  4. Serve as is or if a creamier texture is desired, turn off heat and use an immersion blender to blend until mostly smooth. Add an additional ½ - 1 cup of water if a thinner consistency is desired.
  5. Add the lemon juice and season to taste with salt and pepper. Stir in a handful of greens or garnish with chopped fresh parsley.

Category Tags

Entrees
Good source of plant protein
Good source of protein
High fiber
Soups and Stews
Vegetables
Vegetarian
Whole food, plant-based

About the Recipe Author

Lisa Markley, MS, RDN, LD, is an integrative dietitian culinary nutrition expert with nearly two decades of experience working towards improving the health of others. She is passionate about educating others how to harness the healing power of food and healthful lifestyle changes.

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