Red Lentil Soup with Cilantro

Name: Red Lentil Soup with Cilantro
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 cup red lentils; 1 medium onion, diced; 2 cloves garlic, minced; 1 carrot, diced; 1 celery stalk, diced; 4 cups vegetable broth; 1 teaspoon cumin; Salt and pepper to taste; 1/4 cup fresh cilantro, chopped

Highlighted under: Healthy Living Recipes

A hearty and nutritious red lentil soup, brightened with fresh cilantro.

Created by

Emily

Last updated on 2025-12-16T23:45:17.788Z

This red lentil soup is not only simple to make but also packed with flavor and nutrients. The addition of cilantro adds a fresh twist that makes this dish stand out.

        Why You Will Love This Recipe
        Rich and hearty flavor that warms the soul
Packed with protein and fiber for a healthy meal
Quick and easy to prepare, perfect for busy weeknights

      

The Benefits of Red Lentils

Red lentils are not only delicious but also incredibly nutritious. They are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans. With around 18 grams of protein per cooked cup, red lentils help in muscle repair and growth, making them a staple in healthy diets.

In addition to protein, red lentils are rich in dietary fiber, which aids in digestion and helps maintain a healthy weight. A single serving can provide nearly half of your daily fiber needs, keeping you feeling full for longer and supporting overall gut health.

These lentils also boast a variety of essential vitamins and minerals, including iron, folate, and magnesium. Iron is crucial for energy production, while folate plays a vital role in DNA synthesis and repair. Magnesium helps regulate many biochemical reactions in the body, including muscle and nerve function.

Perfect for Meal Prep

One of the best things about this red lentil soup is its versatility and suitability for meal prep. You can make a large batch at the beginning of the week and store it in the fridge or freezer. Just portion it out for quick lunches or dinners, ensuring you have a healthy option ready to go on busy days.

When stored properly in airtight containers, this soup can last up to five days in the refrigerator or up to three months in the freezer. Simply reheat on the stove or in the microwave for a comforting and nutritious meal in minutes.

Feel free to customize your soup by adding other vegetables or grains. Spinach, kale, or even quinoa can be great additions, enhancing the nutritional profile while introducing new flavors and textures.

Serving Suggestions

Ingredients

Main Ingredients

1 cup red lentils
1 medium onion, diced
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
4 cups vegetable broth
1 teaspoon cumin
Salt and pepper to taste
1/4 cup fresh cilantro, chopped

Gather all ingredients for a smooth cooking experience.

Instructions

Prepare the vegetables

In a large pot, heat a splash of oil over medium heat. Add the diced onion, carrot, and celery. Sauté until the vegetables are soft, about 5 minutes.

Add garlic and spices

Stir in the minced garlic and cumin, cooking for another minute until fragrant.

Cook the lentils

Add the red lentils and vegetable broth. Bring to a boil, then reduce the heat and simmer for about 25 minutes, or until the lentils are tender.

Blend and season

Using an immersion blender, blend the soup until smooth. If you prefer a chunkier texture, blend only half. Season with salt and pepper to taste.

Serve and garnish

Serve the soup hot, garnished with fresh cilantro.

Enjoy your delicious and nutritious red lentil soup!

Storage Tips

To ensure your red lentil soup stays fresh and flavorful, store it in airtight containers as soon as it cools down. This will help prevent any contamination and maintain its taste. If you’ve added extra ingredients, consider labeling the containers with the date to keep track of freshness.

When reheating the soup, add a splash of vegetable broth or water to restore its original consistency. This is especially important if you find the soup has thickened during storage. Gradually reheat on the stove over low heat, stirring occasionally for even warming.

Nutritional Information

A serving of this red lentil soup provides approximately 200 calories, making it a low-calorie yet filling option. The combination of lentils and vegetables delivers a balanced mix of carbohydrates and protein, perfect for anyone looking to maintain a healthy diet.

Moreover, this soup is naturally gluten-free, making it suitable for those with gluten sensitivities. Its wholesome ingredients contribute to a nutrient-dense meal that fuels your body without weighing you down.

Questions About Recipes

→ Can I use other types of lentils?

Yes, but cooking times may vary. Red lentils cook faster and break down into a creamy texture.

→ How can I make this soup vegetarian?

This recipe is already vegetarian as it uses vegetable broth.

→ Can I freeze the soup?

Yes, this soup freezes well. Store in airtight containers for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a fresh salad.