Try this Red Lentil Soup—a hearty and historic dish—for dinner tonight and surprise your family and friends with your culinary skills.
This recipe is steeped in a rich, storied history. Making use of lentils, which were mentioned in the Bible, by the way, this soup is both hearty and satisfying. In addition to its authentic Moroccan roots, there are several different varieties of this soup consumed throughout Mediterranean countries, such as Italy, Greece, Turkey, and Egypt.
As a child, my grandmother on my father’s side, who was of Italian descent, made a very similar soup that I always loved. It was a great treat for me, especially on cold winter days when I needed something to warm me to my bones, after an afternoon of sledding outside with my cousins.
I think you will love this unique soup recipe because not only is it substantial and delicious, but it is also rich in fiber and anti-inflammatory properties. So it’s good, and good for you, which is always a win-win for me. Did you know that red lentils are a great source of nutrients, including B vitamins, iron, potassium, magnesium, folate, and thiamine? This power-packed soup gets an A+ for nutrition, but it also has a bounty full of flavor boosted by the addition of fresh garlic, ginger, and an array of other aromatic spices, such as turmeric and cumin. If you are looking for an alternative lentil soup recipe, you can try this lemon lentil soup recipe.
Healthy, Hearty Goodness
Soup from a can is okay in a pinch, but there is nothing like filling your home with the heavy aroma of homemade soup simmering on the stove. That delicious smell makes its way into every corner of your home, reminding your family and your guests that you have painstakingly taken the time and effort to create an artistic, culinary delight for them to enjoy. Something that came from your love for them and your wish to provide a tasty, satisfying meal for them that will not only tantalize their taste buds but fill them up with wholesome goodness—a goodness that has been thousands of years in the making.
Consuming just one cup of cooked red lentils can provide up to 90 percent of the folate needed daily by adults. In addition, the colorful red lentils make the perfect nutritious star in a soup filled with a melody of spices and flavors that are just yummy in every way possible!
How do I prep and store this soup?
Red Lentil Soup is very easy to make ahead of time. It can be kept in the refrigerator in an airtight container for up to four days. It can be frozen for up to three months. When reheating, the soup may require a bit of rehydration, which is easily done by adding a splash or two of vegetable broth. If you don’t have vegetable broth on hand just use water; no one will know.
Do I need to soak the red lentils?
No, red lentils do not need to be soaked; however, if you choose to soak them prior to making this recipe, it will cut your cooking time in half. It’s your choice.
Serving Suggestions
This soup can be served in a variety of ways: as an appetizer, side dish or the main event. I enjoy it best when I serve it up with a nice big slice of hearty, crusty bread, which also makes a great vehicle for soaking up all the last bits of soup when the bowl is finished. You might try pairing it with a light salad, such as a Mediterranean salad, or along with a grilled cheese sandwich for an afternoon lunch with friends or on a rainy evening to warm you up. Whichever way you choose to serve this soup, it promises to be a show stopper and a recipe that you undoubtedly will go to again and again. Eat up and enjoy!
Red Lentil Soup
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 2 medium carrots diced
- 4 cloves garlic minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1/4 teaspoon red pepper flakes
- 2 tablespoons tomato paste
- 1 1/4 cups red lentils rinsed
- 7 cups vegetable broth
- Salt to taste
- Coconut milk for serving optional
- Fresh dill or mint for garnish optional
Instructions
- Start by heating the oil in a large pot over medium heat. Add the diced onions and carrots, and cook until they’re soft and the onions are translucent, about 4 minutes.
- Stir in the minced garlic, oregano, paprika, cumin, and red pepper flakes. Cook for another minute until the spices are fragrant.
- Add the tomato paste, rinsed red lentils, and vegetable broth to the pot. Increase the heat to bring the mixture to a boil, then lower the heat and let it simmer. Cover and cook until the lentils are tender, about 25-30 minutes.
- Once the lentils are cooked, remove the pot from the heat. Use an immersion blender to puree about half of the soup directly in the pot. If you don’t have an immersion blender, carefully transfer half of the soup to a regular blender, blend until smooth, and then mix it back into the pot.
- Serve the soup hot. If desired, top each bowl with a swirl of coconut milk and a sprinkle of fresh dill or mint for an extra touch of flavor.
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