Creamy Red Lentil Soup (High Protein, High Fiber)

Ingredients

• 2 Tbsp Olive Oil (extra‑virgin, for sautéing)
• 1 cup Onion (chopped)
• 2 sticks Celery Stalks (chopped)
• 2 Carrot (medium, peeled and diced)
• 3 cloves Garlic (minced)
• 1 tsp Cumin (ground)
• 2 Tbsp Tomato Paste (plain)
• 2 Potatoes (peeled and diced (about 1½ cups))
• 1 cup Red Lentils (rinsed, no soaking required)
• 4 cups Vegetable Broth (low‑sodium)
• 1 Lemon (juiced)
• 2 Tbsp Fresh Parsley (chopped)
• to taste Salt
• to taste Black Pepper

Instructions

1. Prepare Vegetables

   Dice the onion, celery, carrot, and mince the garlic. Rinse the red lentils under cold water and set aside. Peel and dice the potatoes into ½‑inch cubes.

   Time: PT10M

2. Sauté Aromatics

   Heat the olive oil in a large pot over medium heat. Add the onion, celery, carrot, and garlic. Cook, stirring occasionally, until the vegetables soften and the onion becomes translucent, about 5 minutes.

   Time: PT5M

   Temperature: medium heat

3. Add Spices and Tomato Paste

   Stir in the ground cumin and tomato paste. Cook for another 2 minutes until fragrant.

   Time: PT2M

   Temperature: medium heat

4. Combine Main Ingredients

   Add the diced potatoes, rinsed red lentils, and vegetable broth to the pot. Stir to combine.

   Time: PT2M

   Temperature: medium heat

5. Simmer Soup

   Bring the mixture to a gentle boil, then reduce to a low simmer. Cover and cook for 20 minutes, or until the lentils and potatoes are tender.

   Time: PT20M

   Temperature: low simmer

6. Blend to Creamy Consistency

   Using an immersion blender, blend the soup directly in the pot until smooth and creamy. (Alternatively, transfer to a countertop blender in batches.)

   Time: PT5M

7. Finish and Serve

   Stir in the lemon juice and chopped parsley. Taste and adjust salt and pepper as needed. Ladle into bowls and serve hot.

   Time: PT3M

Nutrition Facts

Calories

250

Protein

12g

Carbohydrates

40g

Fat

5g

Fiber

10g