Red Lentil Soup

MOTLOT / Red Lentil Soup
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Red Lentil Soup


  • 3 tablespoons olive oil, more for drizzling
  • 1 large onion, chopped
  •  2 garlic cloves, minced
  • 1 tablespoon tomato paste
  •  1 teaspoon ground cumin
  •  salt, pepper, cayenne or chili powder to taste
  •  1 quart chicken or vegetable broth
  • 2 cups water
  • 1 cup red lentils
  • 1 large carrot, peeled and diced

Recipe adapted from


  1. In a large pot, heat 3 tablespoons oil over high heat and add onion and garlic, and sauté until golden, about 4 minute.
  2.  Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes longer.
  3. Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes.
  4. Purée half the soup in a blender, then add it back to pot. Soup should be somewhat chunky.

Mary-Beth says: “Red lentils are complex carbohydrates (help keep you full longer), packed with fiber, protein and have zero saturated fat. A nutrient dense, delicious meal!”

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