Spicy Red Lentil Soup

51 Reviews
100% would make this recipe again

Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.

This recipe is incompatible with your food profile

Preparation : 10 min Cooking : 25 min
140 calories/serving

Ingredients

1 cup red-orange lentils (dried), rinsed and drained 190 g
1 tbsp canola oil 15 mL
1 red onions, finely chopped 150 g
2 cloves garlic, pressed or minced
1 tbsp gingerroot, grated 14 g
1/2 tsp ground cumin 2 g
1/2 tsp curry powder 2 g
1/2 tsp ground cinnamon 2 g
1/8 tsp cayenne pepper 0.4 g
4 cups vegetable broth 1 L
3/4 cup canned tomatoes (diced) 200 g
2/3 cup unsweetened coconut milk [optional] 170 mL
1 1/2 tbsp lime juice, freshly squeezed 3/4 lime
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 tbsp fresh cilantro [optional] 6 g

Before you start

It is not necessary to soak the lentils in advance.

Method

  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
  4. Serve in bowls and garnish with fresh cilantro leaves (optional).

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

140

Fat

3 g

4 %

Saturated 0.3 g
+ Trans 0 g

1 %

Cholesterol

0 mg

Sodium

70 mg

3 %

Carbohydrate

22 g

7 %

Fibre

4 g

17 %

Sugars

2 g

Net Carbs

18 g

Protein

8 g

Vitamin A

7 %

Vitamin C

12 %

Calcium

4 %

Iron

21 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

51 Reviews (48 with rating only) 100% would make this recipe again
Sort By: Most Recent | Rating | Most Helpful

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Beans/Legumes | Soups | High Iron | Indian

Top Reviews

View All Reviews
september 29, 2010 | I would make this recipe again

OK, I make lentil soup in the crock pot all the time, but THIS...THIS was AWESOME. Totally flavorful... I used a hot curry powder and doubled the amount, but otherwise, stuck to the recipe. I used the coconut milk (light) and left out the cilantro, but it was divine. Whoo hoo!

Useful 2
Anonyme
october 20, 2021 | I would make this recipe again

Quick, easy and very flavourful. I'll definitely make this one again!

Useful 0
january 25, 2011 | I would make this recipe again

It was very good. I used the recipe guidelines. I have light curry powder but the other spice makes it just right for me.

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.