Creamy Red Lentil Soup

2013-10-17
  • Yield : About 6 cups
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 30m
  • Ready In : 40m
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Nutritional Info

This information is per serving.

  • Calories

    180
  • Calories from Fat

    20
  • Total Fat

    2g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    235mg
  • Carbohydrates

    31g
  • Dietary FIber

    8g
  • Sugar

    5g
  • Protein

    11g
  • Serving Size:

    About 13 oz. (350 g)

There are many varieties of lentils. Lentils are are high in fiber, a good source of protein, and low calorie.

Brown lentils retain their shape when cooked, red lentils have their husks removed and a shorter cooking time. The result is a colorful, ultra creamy high fiber, low fat soup perfect for any occasion. A one cup (240 g) serving has 8 grams of fiber and less about 250 mg of sodium.

Cook’s Tip

When pureeing hot soup using a blender, never fill the container more than one-third full, cover and hold a towel over the cover to prevent hot soup from splattering or forcing the top off.

Ingredients

  • 1 cup (160 g) red lentils, rinsed
  • 4 to 5 cups (960 ml) cold water
  • 3 stalks celery, sliced
  • 2 large carrots, peeled and sliced
  • 1 large Roma tomato, diced
  • 1 medium onion, diced
  • 1 tablespoon (15ml) olive oil
  • 2 tablespoons (30 ml) fresh parsley, minced
  • 2 tablespoons (30 ml) fresh parsley, minced
  • 1 teaspoon (5 ml) kosher salt
  • 1/4 teaspoon (1ml) fresh ground black pepper
  • 1/4 teaspoons (1 ml) red pepper flakes, optional

Method of Preparation

Step 1

In a 4 qt./l sauce pan, combine all ingredients. Stir and place over high heat until water comes to a boil. Reduce heat to low and simmer 20 to 30 minutes or until lentil and vegetables are tender.

Step 2

Using a blender or stick blender, puree soup until desired consistency.