Red Lentil Soup with Cilantro
Highlighted under: Cozy Hearth Meals | Soul-Warming
A hearty and nutritious soup perfect for any occasion, featuring the vibrant flavors of red lentils and fresh cilantro.
This Red Lentil Soup with Cilantro is a comforting dish that warms the soul. Packed with protein and flavor, it's perfect for a quick lunch or dinner.
Why You'll Love This Recipe
- Nutritious and filling, perfect for any meal
- Easy to prepare with minimal ingredients
- Fresh cilantro adds a zesty flavor that brightens the dish
A Nutritional Powerhouse
Red lentils are not just a delicious ingredient; they are also packed with nutrients. Rich in protein and fiber, they provide a satisfying meal that keeps you full for longer. This makes red lentils an excellent choice for vegetarians and those looking to incorporate more plant-based proteins into their diet.
In addition to their impressive protein content, red lentils are a great source of essential vitamins and minerals. They contain significant amounts of folate, iron, and magnesium, all of which contribute to overall health and well-being. This makes red lentil soup an ideal option for anyone seeking a hearty yet healthy meal option.
Versatile and Adaptable
One of the best things about red lentil soup is its versatility. You can easily customize the recipe to suit your taste preferences or dietary needs. Feel free to add other vegetables such as spinach, zucchini, or bell peppers for added nutrition and flavor. You can also adjust the spices to create a more robust or milder taste, depending on your palate.
This soup also pairs wonderfully with various toppings. Consider adding a dollop of yogurt for creaminess, a sprinkle of chili flakes for heat, or even some toasted bread on the side for a complete meal. Whether enjoyed as an appetizer or a main dish, this soup adapts beautifully to any occasion.
Perfect for Meal Prep
Red lentil soup is an excellent option for meal prep enthusiasts. It stores well in the refrigerator for up to five days, making it easy to prepare in advance for busy weekdays. Simply reheat and enjoy a warm, comforting bowl of soup any time you need a quick meal.
If you're looking to freeze your soup, it can be stored in an airtight container for up to three months. Just remember to leave some space in the container for expansion. This makes it a great option for batch cooking, allowing you to enjoy this nutritious dish whenever you please.
Ingredients
Soup Ingredients
- 1 cup red lentils, rinsed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 4 cups vegetable broth
- 1 cup fresh cilantro, chopped
- Salt and pepper to taste
- 2 tablespoons olive oil
Ensure all ingredients are fresh for the best flavor.
Instructions
Sauté the Vegetables
In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and carrot. Sauté until the onion becomes translucent, about 5 minutes.
Add Spices and Lentils
Stir in the cumin and turmeric, cooking for another minute. Add the rinsed lentils and vegetable broth, bringing the mixture to a boil.
Simmer the Soup
Reduce the heat and let the soup simmer for about 25 minutes, or until the lentils are tender. Stir occasionally.
Finish with Cilantro
Once the lentils are cooked, stir in the fresh cilantro. Season with salt and pepper to taste. Serve hot.
Enjoy your homemade Red Lentil Soup with a slice of crusty bread!
Serving Suggestions
To elevate your red lentil soup experience, consider pairing it with a fresh side salad or some crusty bread. A simple green salad with a lemon vinaigrette can complement the soup's rich flavors beautifully. This balance of textures and flavors not only enhances the meal but also adds a refreshing element to your dining experience.
For those who enjoy a bit of spice, a sprinkle of red pepper flakes or a dash of hot sauce can add an exciting kick to each bowl. Additionally, serving the soup with a side of homemade flatbread or pita can create a delightful, complete meal that your guests will love.
Storage Tips
After cooking, allow the soup to cool completely before transferring it to an airtight container for storage. This helps to maintain its flavor and texture. When stored properly in the refrigerator, the soup can last up to five days, making it ideal for quick lunches or dinners throughout the week.
If you decide to freeze the soup, be sure to portion it out into individual servings. This way, you can easily thaw only what you need. When reheating, do so gently on the stove over low heat, adding a little water or broth if needed to restore its creamy consistency.
Health Benefits of Cilantro
Cilantro is more than just a garnish; it’s packed with health benefits that can enhance your overall well-being. Rich in antioxidants, cilantro helps combat oxidative stress in the body. It also contains vitamins A, C, and K, which are essential for maintaining healthy skin, immune function, and bone health.
Additionally, cilantro has been shown to have anti-inflammatory properties, which can help reduce the risk of chronic diseases. Including fresh cilantro in your red lentil soup not only adds a burst of flavor but also boosts the nutritional value of this already healthy dish.
Questions About Recipes
→ Can I use dried lentils instead of canned?
Yes, dried lentils are perfect for this recipe. Just be sure to rinse them well.
→ How can I make this soup vegan?
This recipe is already vegan as it uses vegetable broth and no animal products.
→ Can I freeze the leftover soup?
Absolutely! Let it cool, then store in an airtight container for up to 3 months.
→ What can I serve with this soup?
This soup pairs well with a side salad or crusty bread for a complete meal.
Red Lentil Soup with Cilantro
A hearty and nutritious soup perfect for any occasion, featuring the vibrant flavors of red lentils and fresh cilantro.
Created by: Emma
Recipe Type: Cozy Hearth Meals | Soul-Warming
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
Soup Ingredients
- 1 cup red lentils, rinsed
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 1 teaspoon ground cumin
- 1 teaspoon turmeric
- 4 cups vegetable broth
- 1 cup fresh cilantro, chopped
- Salt and pepper to taste
- 2 tablespoons olive oil
How-To Steps
In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, and carrot. Sauté until the onion becomes translucent, about 5 minutes.
Stir in the cumin and turmeric, cooking for another minute. Add the rinsed lentils and vegetable broth, bringing the mixture to a boil.
Reduce the heat and let the soup simmer for about 25 minutes, or until the lentils are tender. Stir occasionally.
Once the lentils are cooked, stir in the fresh cilantro. Season with salt and pepper to taste. Serve hot.
Nutritional Breakdown (Per Serving)
- Calories: 220 kcal
- Total Fat: 8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 32g
- Dietary Fiber: 12g
- Sugars: 3g
- Protein: 10g