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Spicy Red Lentil Soup

240 Reviews
99% would make this recipe again

Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.

Preparation : 10 min Cooking : 25 min
200 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher

Ingredients

1 cup red-orange lentils (dried), rinsed and drained 190 g
1 tbsp canola oil 15 mL
1 red onions, finely chopped 150 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp turmeric 2 g
1/2 tsp ground cumin 2 g
1/2 tsp curry powder 2 g
1/8 tsp ground cinnamon 0.4 g
1/8 tsp cayenne pepper 0.4 g
4 cups chicken broth 1 L
3/4 cup canned tomatoes (diced) 200 g
1 1/2 tbsp lime juice, freshly squeezed 3/4 lime
2/3 cup unsweetened coconut milk [optional] 170 mL
salt [optional]
ground pepper to taste [optional]
3 tbsp fresh cilantro [optional] 6 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
  4. Serve in bowls and garnish with fresh cilantro leaves (optional).

Nutrition Facts Table

per 1 Serving (280g)

Amount

% Daily Value

Calories

200

Fat

9 g

14 %

Saturated 6.2 g
+ Trans 0 g

31 %

Cholesterol

0 mg

Sodium

480 mg

20 %

Carbohydrate

24 g

8 %

Fibre

4 g

17 %

Sugars

3 g

Protein

9 g

Vitamin A

7 %

Vitamin C

13 %

Calcium

4 %

Iron

24 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Source of  :
Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Potassium, Zinc
Excellent source of  :
Folacin, Manganese
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 1 ½

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Members' Reviews

240 Reviews (226 with rating only ) 99% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Honeyface
may 10, 2014 | I would make this recipe again

I loved this soup. I added some baby carrots (because I had to use them up.) Very good!

Useful 0
lsstrr
september 25, 2013 | I would make this recipe again

I almost always have all the ingredients for this soup and make it often. I prefer it without the coconut milk.

Useful 0
CeeCeeVic
may 28, 2013 | I would make this recipe again

This was awesome. I changed it a little bit (I'm like that): I added one stalk of lemongrass, cut into three pieces and bashed a bit to release the flavour; and two lime leaves. I simmered the lemongrass and lime leaves with the stock and spices before I added the lentils. Once the lentils were cooked I added a can of coconut milk. I also used half the spices because I wanted the flavour of the lemongrass and lime leaves to be more prominent. I also used sundried tomatoes (not in oil) instead of canned tomatoes. It's a keeper!!

Useful 0
AMPAINE
january 31, 2013 | I would make this recipe again

I didn't trust the spice quantities so added more - don't do it! I wish I'd stuck with the prescribed amount of curry and cayenne. I doubled the cayenne and added an extra tsp of curry. The spices overtook the soup a bit too much, and wasn't able to enjoy the subtle flavors.

Useful 1
Suziecue
august 03, 2011 | I would make this recipe again

Easy to make and both my husband and I loved it. It is surely to be a winter staple.

Useful 1

This recipe is in the following categories

Beans/Legumes | Soups | High Iron | Kosher | Halal | High Fibre | Indian

Top Reviews

View All Reviews
neets
october 29, 2009 | I would make this recipe again

This soup is very easy and tasty as everyone has already commented. I have substituted natural yogurt for the coconut milk and it works well, but the coconut is better.

Useful 2
AMPAINE
january 31, 2013 | I would make this recipe again

I didn't trust the spice quantities so added more - don't do it! I wish I'd stuck with the prescribed amount of curry and cayenne. I doubled the cayenne and added an extra tsp of curry. The spices overtook the soup a bit too much, and wasn't able to enjoy the subtle flavors.

Useful 1
Suziecue
august 03, 2011 | I would make this recipe again

Easy to make and both my husband and I loved it. It is surely to be a winter staple.

Useful 1