Looking for a healthy, filling, and easy-to-make dish? Yellow lentil soup is a wholesome comfort food packed with protein, fiber, and essential nutrients. This simple recipe combines yellow lentils, fresh vegetables, and warm spices to create a hearty soup that’s perfect for lunch, dinner, or even a light snack.
History of Lentil Soup
Lentil soup has been enjoyed for thousands of years, with roots tracing back to ancient Middle Eastern, Greek, and Roman cuisines. Known as the “poor man’s meat,” lentils offered affordable nutrition to working-class families while being rich in protein and energy. Today, lentil soup remains a global favorite thanks to its versatility, cost-effectiveness, and nourishing benefits.
Health Benefits of Lentil Soup
Adding lentil soup to your diet is more than just delicious; it’s a health investment:
- High in Protein: Ideal for vegetarians, vegans, or anyone needing a plant-based protein boost.
- Rich in Fiber: Supports digestion, helps lower cholesterol, and promotes satiety.
- Packed with Nutrients: Provides iron, potassium, phosphorus, and folate.
- Low-Calorie & Filling: Perfect for weight management.
- Gut-Friendly: Lentils are rich in prebiotics, supporting healthy gut bacteria.
Try pairing lentil soup with a slice of Fluffy Keto Bagels or crusty bread for a complete meal.
Ingredients for Lentil Soup
- 1 cup yellow lentils (soaked in cold water for 10 minutes, then rinsed)
- 3 tablespoons olive oil
- 1 medium onion, chopped
- 1 teaspoon minced garlic
- 1 cup shredded carrots
- 2 large ripe tomatoes
- 1 large red bell pepper
- 1 teaspoon curry powder
- 1 teaspoon paprika
- ½ teaspoon ground cumin
- ¼ teaspoon cayenne pepper (optional, for heat)
- 2–3 tablespoons chicken broth powder (or vegetarian alternative)
- 4 cups chicken broth or water
- Salt and black pepper, to taste
- A handful of chopped cilantro (optional, for garnish)
Step-by-Step Instructions
- Blend vegetables: Puree tomatoes and bell pepper in a blender.
- Sauté aromatics: Heat olive oil in a pot, add onion, then garlic until fragrant.
- Cook base: Stir in the puree and cook until it reaches a paste-like consistency.
- Add spices: Mix in curry powder, paprika, cumin, and cayenne pepper.
- Simmer lentils: Add the soaked lentils, carrots, and broth, then stir well to combine. Bring to a boil, then lower the heat to low and simmer for 30–40 minutes.
- Adjust & garnish: Add more water if needed, season with salt and pepper. Garnish with cilantro.
Serve hot with rice, bread, or alongside Protein-Packed Parsnip & Pea Soup.
Simple, Flavourful Yellow Lentil Soup
Ingredients
- 1 cup yellow lentil soaked in cold water for 10 min. then rinsed well
- 1 tsp curry powder
- 3 tbsp olive oil
- 1 medium onion chopped
- 1 tsp garlic mined
- 1 cup carrots shredded
- 1 tsp paprika
- 1/2 tsp ground cumin
- 2 large tomatoes ripe
- 1 large red bell pepper roughly chopped
- 1 handful cilantro optional
- 1/4 tsp cayenne optional
- 3 tbsp knorr chicken broth powder
- salt and pepper to taste
- 4 cups chicken broth
Instructions
- Puree the tomatoes and bell pepper in a blender.
- Heat olive oil in a medium pot and then add the onions. Sautee until slightly browned then add garlic and cook for about a minute.
- Add the pureed mixture to the pot
- Cook the tomatoes to a paste-like consistency and then add the spices
- Add the soaked lentils, carrots, water/broth and stir well. Cook covered for 30-40 min or until soft. Add more water if needed to the desired consistency. Adjust salt to taste
- Serve and garnish with cilantro if using
Notes
Nutrition
Tips and Variations
- Use different lentils: Red or brown lentils cook faster and add a different texture.
- Add protein: Stir in beans or shredded chicken for extra heartiness.
- Flavor boosters: A splash of lemon juice or red wine deepens the flavor.
- Make it vegan: Skip the chicken broth powder and use vegetable broth instead.
- Pairings: Serve with white rice, naan, or crusty sourdough.
Nutritional Information (per serving)
| Nutrient | Amount | Benefit |
|---|---|---|
| Calories | 322 | Balanced energy for a meal |
| Carbohydrates | 39 g | Provides sustained energy |
| Protein | 15 g | Supports muscle repair & growth |
| Fat | 12 g | Healthy fats for satiety |
| Saturated Fat | 2 g | Within moderate range |
| Polyunsaturated Fat | 2 g | Supports heart health |
| Monounsaturated Fat | 8 g | Good for cholesterol balance |
| Cholesterol | 5 mg | Very low |
| Sodium | 1799 mg | Seasoning level, can be adjusted |
| Potassium | 876 mg | Supports heart & muscle function |
| Fiber | 17 g | Aids digestion, keeps you full longer |
| Sugar | 8 g | Naturally from vegetables |
| Vitamin A | 6501 IU | Boosts eye & skin health |
| Vitamin C | 19 mg | Strengthens immunity |
| Calcium | 76 mg | Supports bone health |
| Iron | 5 mg | Helps prevent anemia, boosts energy |
Final Thoughts
This simple yellow lentil soup recipe is warm, nourishing, and budget-friendly, a proper comfort food with a rich global history and modern health benefits. Whether you make it vegan, spicy, or protein-packed, lentil soup is versatile enough to fit any table.
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Frequently Asked Questions (FAQs)
1. Can I freeze lentil soup?
Yes, lentil soup freezes well for up to 3 months. Store in airtight containers and thaw overnight before reheating.
2. How do I thicken lentil soup?
You can blend a portion of the cooked soup or simmer it uncovered to reduce liquid.
3. What is the best type of lentil for soup?
Yellow and red lentils cook quickly and create a creamy texture, while green and brown lentils hold their shape better.
4. Can I make this soup vegan?
Absolutely! Replace chicken broth with vegetable broth and skip the chicken broth powder.
5. What pairs well with lentil soup?
Crusty bread, rice, or fluffy ricotta pancakes as a cozy side dish.
