HIgh-Protein Red Lentil Soup with Carrots Recipe
This easy Red Lentil Soup with Carrots and Greens is dietitian-designed, protein- and fiber-rich, bone-healthy, and tasty, brothy or blended.
Servings: 4 servings
Calories: 311kcal
Ingredients
- 1 ½ cups red lentils
- 1 large white onion or yellow onion, finely chopped
- 2 small carrots small dice
- 3 large cloves garlic minced
- 1 teaspoon curry powder
- ½ teaspoon cayenne pepper or to taste
- 6 cups vegetable broth preferably low-sodium, or water
- 2 cups chopped kale or low-oxalate greens (collards, or bok choy)
- 2 small lemons juice
- Salt or salt substitute, to taste
- Freshly ground black pepper to taste
- Fresh dill or cilantro chopped, for garnish (optional)
Instructions
- Prepare the lentils: Rinse the red lentils thoroughly until the water runs clear.
- Sauté the aromatics: In a large pot, heat a splash of broth, water, or oil. Add the onion, carrots, and garlic. Cook for about 5 minutes, stirring occasionally, or until softened.
- Stir in the curry powder and cayenne. Cook for 1 minute to toast the spices.
- Simmer the soup: Add the lentils and vegetable broth. Bring to a boil, then reduce the heat to low and simmer covered for about 15 minutes, or until the lentils are tender. Skim off any foam if needed. If you’d like a creamy version, blend the soup at this stage using an immersion blender before adding the greens.
- Add greens & season: Stir in the chopped greens, cooking for 3 to 4 minutes until wilted. Season with salt and black pepper to taste.
- Finish the soup: Remove from heat and stir in the lemon juice. Garnish with fresh dill or cilantro, if using, before serving.
Notes
Add Lemon Zest: For extra brightness, grate a little lemon zest into the soup along with the juice. The zest contains natural oils that boost flavor without extra acidity and provide additional antioxidants.
Nutrition
Calories: 311kcal | Carbohydrates: 58g | Protein: 21g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.2g | Sodium: 30mg | Potassium: 912mg | Fiber: 26g | Sugar: 7g | Vitamin A: 5374IU | Vitamin C: 47mg | Calcium: 102mg | Iron: 6mg
