Spicy Red Lentil Soup

35 Reviews
100% 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.

This recipe is incompatible with your food profile

Ingredients

??? red-orange lentils (dried), rinsed and drained ???
??? canola oil ???
??? red onions, finely chopped ???
??? garlic, pressed or minced ???
??? gingerroot, grated ???
??? turmeric ???
??? ground cumin ???
??? curry powder ???
??? ground cinnamon ???
??? cayenne pepper ???
??? chicken broth, low-sodium ???
??? canned tomatoes, low sodium ???
??? unsweetened coconut milk [optional] ???
??? lime juice, freshly squeezed ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? fresh cilantro [optional] ???

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 (280 g)

Amount

% Daily Value

Calories

150

Fat

3 g

5 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

50 mg

2 %

Carbohydrate

23 g

8 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

19 g

Protein

10 g

Vitamin A

7 %

Vitamin C

12 %

Calcium

3 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese
Good source of  :
Copper, Iron, Niacin, Pantothenic Acid, Potassium, Zinc
Source of  :
Fibre, Magnesium, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

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
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

35 Reviews (35 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.