Sunset Red Lentil & Root Vegetable Soup
This recipe redefines lentil soup, transforming it into a velvety, nutrient-dense meal. By building a deep flavor foundation with sweet parsnips and leeks, we eliminate the need for added salt. The result is a vibrant, creamy soup, packed with fiber and heart-healthy fats, that is both comforting and delicious.
- Total Time55 minutes
- Yield6 servings 1x
Ingredients
Scale
- 2 tablespoons extra virgin olive oil
- 1 large yellow onion (finely chopped)
- 1 large leek (white and light green parts only, washed well and thinly sliced)
- 5 cloves garlic (minced)
- 2 large carrots (peeled and diced)
- 1 large parsnip (peeled and diced)
- 2 tablespoons tomato paste
- 1 ½ teaspoons ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground coriander
- ⅛ teaspoon cayenne pepper (or to taste)
- 1 ½ cups split red lentils (rinsed)
- 6 cups low-sodium vegetable broth
- 1 cup water
- Juice and zest of 1 large lemon
- For Garnish:
- A drizzle of high-quality extra virgin olive oil
- Fresh chopped parsley
- A pinch of Aleppo pepper flakes (optional)
Instructions
- Build the Aromatic Base: In a large Dutch oven or heavy-bottomed pot, warm the extra virgin olive oil over medium heat. Add the chopped onion and sliced leek, stirring occasionally for 6-8 minutes, until they are very soft and translucent. Add the minced garlic and cook for another minute until fragrant.
- Infuse the Root Vegetables: Add the diced carrots and parsnip to the pot. Sauté for 5 minutes, allowing the vegetables to soften slightly and release their natural sweetness.
- Bloom the Spices: Stir in the tomato paste, cumin, smoked paprika, coriander, and cayenne pepper. Cook for 2 minutes, stirring constantly. This step toasts the spices and deepens the tomato flavor, creating a rich, savory base.
- Simmer the Soup: Pour the rinsed lentils, low-sodium vegetable broth, and water into the pot. Stir everything to combine, increase the heat to high, and bring the mixture to a boil.
- Cook to Perfection: Once boiling, reduce the heat to low, cover the pot, and let the soup simmer gently for 20-25 minutes, or until the lentils are completely soft and falling apart.
- Create the Velvety Texture: Turn off the heat. Use an immersion blender to carefully puree the soup directly in the pot until it reaches your desired consistency—from partially textured to completely smooth and creamy. If using a standard blender, allow the soup to cool slightly before blending in batches.
- Finish and Serve: Stir in the fresh lemon zest and juice. Divide the soup among six bowls, garnish with a final drizzle of extra virgin olive oil, fresh parsley, and a pinch of Aleppo pepper, if desired.
Notes
- Blending Safety: If using a countertop blender, never fill it more than halfway with hot liquid. Remove the blender lid’s center cap and cover the opening with a folded kitchen towel to allow steam to escape safely.
- Storage: This soup thickens as it cools. When reheating, you can add a splash of water or more low-sodium broth to reach the desired consistency. It stores well in the refrigerator for up to 5 days or can be frozen for 3 months.
Nutrition Facts (per serving: 1.5 cups): Calories: 292 kcal | Total Fat: 5.4 g (Saturated Fat: 0.7 g) | Total Carbs: 48 g (Fiber: 11.4 g, Sugars: 9 g, Added Sugars: 0 g) | Protein: 14.6 g | Sodium: 173 mg
These values are approximate and may vary based on ingredients and preparation. All sugars naturally occurring.
- Prep Time: 20 minutes
- Cook Time: 35 minutes
- Category: Main Course, Soup
- Cuisine: Mediterranean
Nutrition
- Calories: 292