For Professionals

Red Lentil Soup

Prep time: 10 min
Cook time: 25 min

Red lentil soups come together quickly with flavorful herbs and spices. The exotic spices and unique inclusion of red beets give this soup a stunning color and earthy sweetness.

Makes

4 servings

Serving size

¼ recipe

Ingredients

1 cup red lentils, washed, soaked for 30 minutes, drained and rinsed

4 cups water

1 small (50 grams) red beet, scrubbed and cut into 1-inch cubes

2 teaspoons coriander, ground

½ teaspoon cumin, ground

½ teaspoon turmeric

1 large bay leaf

2 small (86 grams) green Thai chile, seeded and minced (or jalapeño)

3 tablespoons olive oil

¼ teaspoon freshly ground black pepper

4 sprigs cilantro

1 lime, juiced

1 teaspoon sea salt (optional, not used for nutrient analysis)

 

Special Equipment:

Stand or Immersion Blender

Instructions

  1. Combine the red lentils with 4 cups of water in a heavy 3-quart saucepan.
  2. Place on high heat and bring to full boil over. Stir occasionally.
  3. Remove any foam that forms on the surface (this will reduce the gassiness of the lentils).
  4. Add the beets, spices, bay leaf, Thai chile (or jalapeño) and olive oil.
  5. Mix well and bring mixture to a boil again. Reduce heat to medium low and cover with a tight-fitting lid.
  6. Simmer until the lentils and beets are soft and cooked through, about 20 minutes.
  7. Turn off the heat. Leave the pot uncovered to allow the soup to cool down.
  8. Remove the bay leaf and add the salt (if using), and pepper.
  9. Blend the soup in a stand blender (or an immersion blender) to desired consistency (chunky or smooth). Add additional water if you prefer a thinner consistency.
  10. Serve warm with cilantro garnish and lime juice.

Cooking Tip

Avoid red beet stains by wearing gloves and an apron. If you want to avoid a stained cutting board, set a piece of parchment paper on top of it before you begin slicing.

Recipe Contributed by FamilyCook Productions

Nutrition Info

Nutrition Info

Makes: 4 servings  Serving size: ¼ recipe

Calories

281

Fat

11 g

Saturated Fat

2 g

Trans Fat

0 g

Cholesterol

0 mg

Carbohydrates

35 g

Sugar

2 g

Fiber

6 g

Protein

12 g

Sodium

17 mg

Calcium

41 mg

Phosphorus

162 mg

Potassium

462 mg

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