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4 servings
Prep Time:
10 mins
Cook Time:
30 mins
Meal Type:
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Red Lentil Soup

Healthy vegetarian lentil soup that's the perfect winter warmer.



  1. Chop onion, tomato and carrot. You don't have to cut them up too small because in the end you will use a blender.
  2. Sauté onions in olive oil or cooking spray until transparent.
  3. Add carrots, sauté for a minute or so, add tomatoes, sauté for a couple of minutes more.
  4. Add lentils.
  5. Add water. Boil. Add a little salt, or you can skip the salt. Add cayenne pepper or red pepper flakes (optional).
  6. When the carrots are soft (boil about 15-20 minutes), pour everything in a blender. Blend until smooth.
  7. Pour contents back into the pot, if the soup is too thick you can add some more water, but it shouldn't be too watery either. Boil for a another minute.
  8. Serve with or without a dash of fresh lemon juice.
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Lentils, like other legumes, are perhaps the best food source of slowly-digested carbohydrate and resistant starch. Essentially, this means that they contain starch which is slowly converted to glucose, and starch which is not digested in the small intestine at all. At least one study has shown that replacing more rapidly-digested carbohydrates with legumes improved glycemic control in diabetics. Consuming foods high in resistant starch may also improve colon health, including promoting healthy bowel flora. Resistant starch may even improve insulin sensitivity and absorbtion of minerals such as calcium.
01 Apr 14 by member: burchhaven
healthy but high carb,
I am addicted to this soup.
06 Nov 12 by member: MandyK
Very good, I would do a few things different to cut the sodium.. but otherwise what a great treat
07 Oct 12 by member: bugcakes
Very tasty, and excellent source of proteins with minimal fat!
18 Sep 11 by member: agdonis
15 Sep 11 by member: jdlew


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Nutrition summary:

There are 199 calories in 1 serving of Red Lentil Soup.
Calorie break-down: 8% fat, 66% carbs, 26% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 16
Calories 199
% Daily Values*
Total Fat 1.82g 3%
  Saturated Fat 0.268g 1%
  Polyunsaturated Fat 0.471g  
  Monounsaturated Fat 0.946g  
Cholesterol 0mg 0%
Sodium 600mg 25%
Potassium 608mg  
Total Carbohydrate 33.39g 11%
  Dietary Fiber 15.8g 63%
  Sugars 3.18g  
Protein 12.99g  
Vitamin A 204% Vitamin C 59%
Calcium 18% Iron 85%
of RDI*
(199 calories)
10% of RDI
Calorie Breakdown:
Carbohydrate (66%)
Fat (8%)
Protein (26%)
* Based on a RDI of 2000 calories