Red Lentil Soup recipe

This red lentil soup recipe is loaded with fiber, iron, and protein. It’s a delicious plant-based alternative to red meat that is also dairy-free.

I developed this soup recipe based on my green pea version. Cook it from scratch because it’s quick and simple to prepare. And the best thing about it is that you can get a creamy consistency without using dairy cream or yogurt.

Red lentil soup is tasty and warm for the fall and winter months with a dash of hot cayenne pepper. It’s also perfect for work lunches and elegant enough for dinner guests.

This recipe will become a versatile and easy-to-make soup base to which you can add many other whole foods and superfoods.

This protein-rich soup is a plant-based equivalent of a portion of red meat – making it a heart-healthier option.

Healing benefits of red lentil soup

If you suffer from an iron deficiency, you’ll know that lentils are an excellent source of this essential macronutrient. It’s also an excellent source of plant-based protein.

Cook’s notes

The best way to compliment the flavor of lentils is with a basic mirepoix as you would with any soup.

Mirepoix is a French word referring to a basic flavor base for soups, stews and stocks. The ingredients are always white onion, carrot, and celery.

In my experience, the most efficient way to cook soup is to place all the prepped veggies into a pot (except the toppings) and cook it in one go, making it a great one-pot meal.

Before serving, finish it by adding a topping/s as recommended in the recipe.

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Red Lentil Soup Recipe

Recipe by AmandaCourse: Dinner, LunchCuisine: WesternDifficulty: Easy, Beginner, Novice


Prep time


Cooking time






  • Soak red lentils overnight or 8 hours – to break down enzymes and improve mineral absorption.
  • Peel and roughly chop all ingredients because you will be adding this to the blender to process into a smooth liquid.
  • Rinse lentils thoroughly until the water runs clean
  • Place all ingredients into a medium size pot that can accommodate the amount of water. Stir to combine and coat the vegetables with the spices.
  • On a high heat, sauté the ingredients for 5 min or until the ghee has coated all the vegetables and the spices and red lentils have started to release their flavours.
  • After 5 minutes or when you see the spices and lentils start to stick (not burn) to the bottom of the pan, add all the water immediately. All the vegetables should be immersed in the water. Keep it on this high heat. Put the lid on.
  • Once you add the water, it might look like you’ve lost the heat. Just wait for the liquid to start bubbling up again. Once it bubbles and starts to boil again, immediately set your timer for 35min.
  • Stir periodically and scrape down the sides of the pot. This is flavour and nutrients that you should keep. Also, it’s a good way to ensure nothing is sticking to the bottom.
  • Once 35 minutes have lapsed, remove from the heat and let it cool down completely. Lift the lid slightly to let the steam escape and to prevent condensation droplets from dripping into the cooked soup during cooling.
  • Once cool, place all of the soup liquid into a liquidiser (blender) and blend until smooth or to your desired consistency. You can also use an immersion blender straight into the soup if you have one. The idea is to end up with a lovely, creamy and smooth consistency.


  • Topping ideas:
  • 1. Add a few kale leaves for extra fibre, vitamin K, vitamin C and iron. It’s not necessary to cook the Kale. Wash, rinse, prep as normal. Add to the soup once it’s done cooking and leave for 5 min or until wilted. Or you can steam separately and add to the soup just before serving.
  • 2. Toasted Sunflower seeds. These add a nutty, smoky and crunchy dimension to the soup. Perfect for serving during fall/winter. Lightly toast the seeds in a dry skillet or pan until just lightly browned. You can grind a bit of rock salt over if you like. Once toasted, sprinkle over the soup and drizzle with a bit of extra virgin olive oil.

Nutrition Facts

3 servings per container


  • Amount Per Serving% Daily Value *
  • Total Fat 5g 8%
    • Saturated Fat 3.2g 16%
  • Cholesterol 10mg 4%
  • Sodium 208mg 9%
  • Amount Per Serving% Daily Value *
  • Potassium 375mg 11%
  • Total Carbohydrate 15.9g 6%
    • Dietary Fiber 7.1g 29%
    • Sugars 2.4g
  • Protein 4.9g 10%
  • Calcium 4%
  • Iron 11%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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