I found this recipe in the Good Housekeeping magazine. This recipe was featured under Heart Smart Dinners and Healthy in a Hurry category. With 16gms protein, 13gms fiber, 0mg cholesterol and just 1gm saturated fat per serving, it's definitely heart healthy. Added bonus, very tasty and easy to prepare too.
I reduced the quantity of ingredients. Even then it was a lot of soup for the 2 of us. I have another serving left for tomorrow. Check the original recipe for actual quantities and detailed nutritional information.
Recipe
Red Lentil and Vegetable Soup
Warm up with a hearty Red Lentil Vegetable Soup, packed with protein-rich lentils, fresh vegetables, and aromatic spices. This comforting, easy-to-make soup is both nutritious and satisfying, perfect for a cozy meal or a quick, healthy lunch. Try this delicious recipe for a wholesome twist on classic soup!
Need To Convert Measurements?Check out the Baking Measurement Chart!
Ingredients
- 1 Tablespoon Olive Oil
- 3 Count Carrots Chopped, Medium
- 1 Count Onion Small, Chopped
- 1 Teaspoon Ground Cumin
- 14.5 Oz Canned Diced Tomatoes 1 Can, I Didn't Have This, So Used Crushed Tomatoes
- 14.5 Oz Vegetable Broth 1 Can
- ¾ Cup Dried Red Lentils Masoor Daal
- 5 Oz Baby Spinach
- As Per Taste Salt
- As Per Taste Ground Black Pepper
- As Per Taste Ginger Grated, this Was Not Mentioned In The Original Recipe, But I Chose To Use It Because Red Lentils Especially Has The Reputation To Cause Gas
Instructions
- In a saucepan heat oil and add carrots, onion and cook until lightly browned and tender. Stir in cumin; cook 1 minute.
- Add tomatoes, broth, lentils, 2 cups of water salt, ground black pepper cover and cook until lentils are tender. Stir in spinach.
My Notes
- I soaked the lentils before starting to chop the vegetables. I did this because I thought that this will reduce the cooking time and it did. Later only I came to know that soaking the lentils and throwing away the water and then using the lentils aids in easy digestion. Just be sure to throw away the soaking water. Enjoy!
Nutrition
Calories: 244kcalCarbohydrates: 36gProtein: 14gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 786mgPotassium: 967mgFiber: 16gSugar: 6gVitamin A: 5076IUVitamin C: 28mgCalcium: 121mgIron: 6mg
Did You Make This?I love seeing what you made! Leave a review comment below and be sure to tag me at @EgglessCooking when you share a photo!
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sara says
thanks for sharing!
Madhuram says
You're welcome, Sara.
willee says
I've made this many, many times over the past several years. It is a very favorite of mine. At some point, I believe you suggested adding ginger to the soup to control gas. I love it with the ginger. If I don't have spinach, that doesn't stop me from making it - it is just as good without. It is so quick and easy to make, I think I'll make it tonight, even though it is the end of July! I love hot soup any time of the year. Definitely a 5 star recipe!
Madhuram says
Thank you very much for the generous compliments 🙂
Arpita says
I had leftover spiced lentils made from 2 nights ago, and decided to make this soup. i used a can of diced tomatoes that had basil and garlic in it already. super healthy and delicious! thank you madhuram! i've become quite addicted to your website over the past few weeks and look forward to trying more of your recipes!
Madhuram says
You're welcome Arpita.
Janet says
Hi Madhu,
This is the best soup i ever made in my life..My hubby commented the same and relished it.
Thanks for your wonderful recipe. Great job. Well done.
Cheers
Janet
Thanks for trying the recipe Janet.
Madhuram says
Mine too Vegeyum.
Thanks Dee. My husband took the pictures.
Dee says
Love the soup recipe and great pictures Madhu!!
Vegeyum says
Oh what a hearty soup! My style exactly.
Madhuram says
Thank you Trupti, Asha, Madhavi, Vanamala, Cynthia, Sukanya, Divya, Sunita, Rupa and Kumudha. The soups tastes as good as it looks. Try it definitely.
kumudha says
I have recently started to use masoor dal, and I just love the fact that it gets cooked so fast!
I should try this delicious soup sometime!
rupa says
Noted down...can't wait to make it...I just love lentils.. Yum
Cynthia says
What a deliciously hearty soup.
I like the new blog design - clean and elegant.
sunita says
Red lentils are the most used lentils in our household:-)...your bowl of soup looks lovely 🙂
DivyA Vikram says
Madhu the soup looks great..We have decided to have soup atleast once a week for dinner..So this is in my list..healthy one
sukanya says
Hi Madhuram..
This is a healthy soup. Sound so good. I used to make a soup green lentils. Love ur version. Looks great. So colourful.
vanamala says
Healthy soup ... pic looks nice 🙂
Madhavi says
Soup looks delicious, like it :))
Asha says
I got the old site of your's first! New one looks great.
Grat looking soup, chockful of protein and tasty too!:)
Trupti says
wooooooow..soup looks delicious & very colorful & healthy too
Madhuram says
Spillay, thank you. Give it a try and you will love it.
Sia, yes it was a comforting and satisfying dinner.
Priya, welcome to my blog. You need not wait for a rainy day to enjoy this healthy soup.
Siri, I would love to pass it to you dear!
Sowmya, thank you very much.
Ranji, yes it was a very good dinner last night. We dunk whole grain toasts in the hot soup and it was phenomenal.
Laksh, thanks. It was not my recipe though, I got it from a magazine.
Sunshinemom, I didn't know about this soaking method earlier. I used to add ginger in all my lentil dishes. But yesterday only I found it in the net. I arranged the ingredients and my husband took the photo.
Mansi, sure it's so easy to put together and yet delicious as well as healthy.
Anjali, you might want to be careful while pressure cooking red lentils because it will become mushy very easily. In general red lentils cook faster than green and brown lentils. So I usually pressure cook green lentils for just 1 whistle. Red lentils can be cooked directly on the stove top itself, to get a nice crunchy texture. Actually I don't cook red lentils a lot because it has the reputation of causing more gas than the other lentils. That's why I added grated ginger even when it was not mentioned in the original recipe. But yesterday while I was searching the net regarding this, I found the tip about soaking the lentils in water and throwing away the water. That's new to me too.
Cham, would love to pass it to you. When are you going to visit me?
Uma, Kamala thank you very much girls.
kamala says
Healthy and nutritious soup Madhu.Like it very much
Uma says
Wow, what a healthy soup! Looks so delicious too.
Cham says
Wow could u keep another serving 4 tomorrow
Anjali Damerla says
I might use the pressure cooker to cook the dal and then add it to the vegetables.
Abt dal water - why not add spices like asafoetida (hing) and cumin ( you have this in the ingredients) to aid digestion ??
I think that throwing away the water would mean losing some proteins. Correct me if I am wrong.
Mansi says
This is one of my fav soups too Madhu! I generally make it for light dinners..such a nice way to get all veggies and beans in together, right! looks great:)
sunshinemom says
Great soup! My nutritionist frnd informed me that throwing away the soaked water removes the gas causing stuff so I do that too. I liked that onions there in the second snap - handsome one - isn't he? 😉
Laksh says
Looks really nice and inviting! Boy! you are innovative 🙂
ranji says
wow!!this is a very healthy soup..all in 1!!!perfect to have when one needs a light dinner.
sowmya says
nice soup recipe...looks yummy
Siri says
the soup looks picture perfect Madhu.. yummy and comforting.. 🙂 Could you please pass on the bowl to me.. 😆
Siri
Priya says
The soup looks hearty and comforting Madhuram! Its booked for the next rainy day we have 😛
sia says
looks very comforting too.
Spillay says
Looks good! Another one to add to my list 😛 .