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Lentil Soup

Difficulty Beginner
Time
Prep Time: 120 mins Cook Time: 30 mins Total Time: 2 hrs 30 mins
Servings 1
Calories 200
Best Season Winter
Description

Description: 

A warm, velvety blend of red lentils simmered with earthy spices, fresh vegetables, and the deeply aromatic flavour of coriander roots. Finished with a touch of olive oil infused with red chilli flakes, this soup is a bowl of comfort, gut-friendly goodness, and immune-boosting power.

Nutritional benefits: 

  • Red Lentils: High in plant-based protein, iron, folate, and complex carbs. Soaking improves digestibility and reduces FODMAPs—helpful for those with GI sensitivity.
  • Onion, Tomato, Carrot: Rich in prebiotic fibres, antioxidants (like beta-carotene and lycopene), and vitamin C – supporting immunity and gut health.
  • Ginger & Garlic: Potent anti-inflammatory and antimicrobial agents; support digestion and enhance immune resilience.
  • Coriander Roots: Underrated powerhouse – rich in antioxidants and volatile oils that aid digestion and enhance flavour depth.
  • Spices (Turmeric, Bay Leaf, Cinnamon, Clove, Pepper, Cardamom): Strong anti-inflammatory, supports liver and immune health, blood sugar support, antimicrobial, gut-soothing, help in reducing bloating and enhancing flavour.
Ingredients
  • 1/2 cup red lentils (soaked for 2 hours)
  • 2 onions (roughly chopped)
  • 1 tomato (roughly chopped)
  • 1 carrot (roughly chopped)
  • 1 tsp ginger (minced)
  • 1/2 tsp garlic (minced)
  • 2 tbsp coriander stems (chopped)
  • 1 bay leaf
  • 1 inch cinnamon stick
  • 3 cloves
  • 1 tsp black pepper powder
  • 1 black cardamom ((optional))
  • 2 tsp olive oil
  • 1/4 tsp chilly flakes
  • 1/4 tsp turmeric
  • salt (to taste)
Method:
  1. Prep the base:

    • In a pot, add all ingredients along with water. Do not add the chilly flakes and olive oil. 

    • Simmer until lentils and veggies are soft (about 20–25 minutes).

  2. Blend it:

    • Remove bay leaf, cinnamon stick, and cardamom (if used), then blend until smooth.

    • Bring back to boil and adjust salt.

  3. Add some spice:

    • In a small pan, heat olive oil, add chilli flakes, sizzle for a few seconds, and pour over the soup.

    • Serve hot. Garnish with fresh coriander leaves if desired.

Nutrition Facts

Servings 1

Amount Per Serving
Calories 200kcal
% Daily Value *
Total Fat 8g13%
Total Carbohydrate 37g13%
Dietary Fiber 11g44%
Protein 13g26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gut friendly, Heart and Diabetes friendly, Indian, Immunity booster
Read it online: https://dietyumm.com/recipe/lentil-soup-2/