Red lentil soup

Cassie Smith

It’s soup season! During these cold winter months, soup is on my table at least twice a week. But let’s face it—many of the old favorites are loaded with cream, cheese or bacon. For a healthier option, try red lentil soup.

Red lentils are a great base for soup because they cook quickly and are an excellent source of lean protein and dietary fiber, which are essential to any healthy diet. This soup is packed with vegetables and full of flavor without the fat.

Red lentil soup

Serves 4


1 tablespoon olive oil

¼ teaspoon salt, plus more to taste

½ teaspoon curry powder

¼ teaspoon smoked paprika

Cayenne pepper, to taste (optional)

1 small yellow onion, diced

2 large carrots, diced

2 large celery stalks, diced

½ cup cauliflower, chopped

1 cup red lentils

5 cups low-sodium vegetable broth

1 whole bay leaf

2 tablespoons lemon juice

Olive oil, yogurt or other topping


Heat the olive oil over medium heat in a medium size pot. Add spices and stir for about a minute. Add the carrots, celery, onion and cauliflower. Stir, then cover and cook for about 5 minutes until onions are soft and translucent. Add the lentils, broth and bay leaf. Bring to a boil, then reduce heat to low and simmer, covered, about 20 minutes.

Remove from heat, remove the bay leaf, stir in lemon juice and add salt if needed. Top with Greek yogurt or a drizzle of olive oil.