Middle Eastern · Lunch
Red Lentil Soup (Low-Chol)
A brothy Middle Eastern soup built on split red lentils simmered with onion, garlic, cumin and turmeric until they collapse into a thick, golden puree. Finished with lemon juice and a scatter of parsley, it uses olive oil instead of butter and skips cream, keeping cholesterol and saturated fat low.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
314Calories
18.4gProtein
6.8gFat
50gCarbs
7.9gSugar
19.2gFiber
946mgSodium
0mgChol
1gSat Fat
1065mgPotassium
85mgCalcium
7.9mgIron
0mcgVitamin B12
18mgVitamin C
vegetarian
vegan
gluten-free
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Rinse the split red lentils in a fine sieve under cold running water until the water runs mostly clear. Finely chop the onion and mince the garlic.
2
Heat the olive oil in a small saucepan over medium heat and sweat the onion and garlic for 3–4 minutes until soft and translucent.
3
Stir in the cumin, turmeric and coriander and cook over medium heat for 30 seconds until fragrant and the raw spice smell fades.
4
Add the lentils and vegetable stock, bring to a boil over medium-high heat, then reduce to low and simmer uncovered for 18–20 minutes until the lentils fall apart. Stir in the lemon juice, parsley, salt and black pepper to taste.
5
Plate
Ladle the soup into a bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 6.4 oz320g split red lentils
- 2¼ cups (600ml) vegetable stock
- ¼ onion
- 4 cloves4 cloves garlic
- 2 tsp2 tsp ground cumin
- ½ tsp ground turmeric
- ¼ tsp ground coriander
- 2 tsp2 tsp olive oil
- ½ tbsp lemon juice
- 2 tsp2 tsp fresh parsley
- salt, to taste
- black pepper, to taste
