Vegan Red Lentil Soup

Servings: 4

This colorful Red Lentil Soup, brightened with a spritz of lemon and a touch of spice, is a wonderful vegan option for meat-free Mondays! Thanks to the red lentils, this recipe can reduce inflammation, lower your risk of heart disease, improve blood pressure, and support weight loss.

 

INGREDIENTS

1 tablespoon extra-virgin olive oil
2 medium carrots, diced
6 cups water
1½ cups red lentils, rinsed and sorted
1 cup small pearl onions, peeled
2 teaspoons ground cumin
¼ teaspoon cayenne pepper
Juice of 1 small lemon
1 teaspoon salt
1 teaspoon black pepper

 

INSTRUCTIONS

1. Heat the olive oil in a large soup pot over medium-high heat.
2. Add the carrots and cook, stirring occasionally, for 5 minutes, until they start to soften.
3. Add the water, lentils, pearl onions, cumin, and cayenne and stir to combine. Bring to a boil, then reduce the heat to medium-low and stir occasionally for 15 minutes, until the carrots are tender.
4. Remove the pot from the heat and add the lemon juice, salt, and pepper, stirring to combine.
5. Divide the soup among four serving bowls and serve immediately. Refrigerate leftovers in an airtight container for up to 5 days.

 

NUTRITION • per one serving •

Calories 360 —
Total Fat 5 g 6%
Saturated Fat 0.9 g 4%
Polyunsaturated Fat 1.3 g —
Monounsaturated Fat 3 g —
Trans Fat 0 g —
Cholesterol — 
Sodium 620 mg 27%
Total Carbohydrates 62 g 23%
Dietary Fiber 11 g 39%
Total Sugars 7 g —
Protein 19 g 38%
Vitamin A 7325 mcg 170%
Vitamin C 17 mcg 20%
Vitamin D — 
Potassium 805 mg 15%
Calcium 123 mg 10%
Iron 6.48 mg 35%

 

This AMAZING Recipe can be found in my Intermittent Fasting and the Mediterranean Diet Cookbook here

 


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