Spicy Lentil Soup

Here’s a hearty and flavorful spicy lentil soup recipe—perfect for a healthy, protein-rich meal.

View Instructions

Servings

1

Ready In:

0hrs 35min

Calories:

230

Good For:

Lunch

Inroduction

About this Recipe

Nutrition Facts (per 1 cup serving, ~6 servings total)

Calories: ~230
Protein: ~13 g
Carbohydrates: ~32 g
- Fiber: ~12 g
- Sugars: ~5 g
Fat: ~6 g
- Saturated fat: ~1 g
- Unsaturated fat: ~5 g
Cholesterol: 0 mg (plant-based)
Sodium: ~400 mg (if low-sodium broth is used)

Ingredients

1 ½ cups dry red or green lentils (rinsed)
2 tbsp olive oil (or avocado oil)
1 large onion, chopped
3 cloves garlic, minced
2 medium carrots, diced
2 celery stalks, diced
1 red bell pepper, chopped
1 can (14 oz) diced tomatoes
6 cups vegetable broth (low sodium if possible)
1 tsp ground cumin
1 tsp smoked paprika
½ tsp turmeric
½ tsp crushed red chili flakes (adjust to taste)
¼ tsp cayenne pepper (optional, for extra heat)
1 bay leaf
Salt & black pepper, to taste
Juice of 1 lemon (stirred in at the end)
Fresh parsley or cilantro, chopped (for garnish)

Spicy Lentil Soup:
Improves digestion, promotes satiety, and helps manage cholesterol.

Nutrition

Serving size: 1 chicken breast (about 6 oz cooked with marinade absorbed)

Protein 35% 35%
Carbs 28% 28%
Calories 12% 12%
Potassium 25% 25%

Step by Step Instructions

Step 1

Sauté the base.

Step 2

Heat olive oil in a large pot over medium heat.

Step 3

Add onion, garlic, carrots, celery, and red bell pepper. Cook for 5–7 minutes until softened.

Step 4

Spice it up.

Step 5

Heat a large skillet or grill pan over medium-high heat.

Step 6

Stir in cumin, paprika, turmeric, chili flakes, and cayenne. Cook for 1 minute to release flavors.

Step 7

Simmer the soup.

Step 8

Add lentils, diced tomatoes, vegetable broth, and bay leaf.

Step 9

Bring to a boil, then reduce heat and let simmer uncovered for 25–30 minutes, until lentils are tender.

Step 10

Finish & serve.

Step 11

Remove bay leaf.
Stir in lemon juice for brightness.
Season with salt and pepper.
Garnish with parsley or cilantro before serving.

Step 12

Optional: Blend half the soup with an immersion blender for a creamier texture.

People Who’ve Made This

“What I love about soup is its diversity. If you cook it just right, add some spices and you have a very great dish. This recipe worked perfectly for me!”

“It really does taste spicy! But, I got carried away with the youtube video and I tried a few of my own tricks. But this was a wonderful starter recipe to build on.”