red lentil soup

Jalapeno Red Lentil Soup Recipe

This vegetarian red lentil soup is so delicious.

It is a healthy soup recipe filled with fantastic Mexican flavors.

I love Mexican food, but I find that it can sometimes be heavy.

Not this lentil soup recipe.

It takes the flavors of Mexico and puts them into a hearty, but still not heavy, vegetarian soup recipe that is just packed with flavor.

I really think you will enjoy this wonderful soup.


Ingredients:
1 cup dried red lentils, rinsed (250 ml)
2 teaspoons vegetable oil (10 ml)
1 large onion, chopped
3 cloves garlic, finely chopped
1 jalapeno pepper, seeded & chopped
1 teaspoon ground cumin (5 ml)
8 cups vegetable or chicken stock (2 L)
1 teaspoon salt or to taste (5 ml)
1/4 teaspoon pepper (1 ml)
2 tablespoons lemon juice (30 ml)
1/3 cup fresh cilantro, chopped (optional) (75 ml)

Directions:
In a large saucepan, heat the oil in a pot over medium heat. Add the onion, garlic and jalapeno pepper and cook for 5 to 10 minutes or until tender. Add the cumin and cook for about 30 seconds.

Add the lentils and vegetable stock. Bring the soup to a boil. Reduce the heat and simmer, uncovered, for about 30 minutes or until the lentils are very tender. Add salt and pepper to your taste plus the lemon juice.

Add the cilantro to the soup just before serving if you choose to use it.

Serves 6.


Tips:
  • Use more jalapeno pepper if you really like it hot, or add as much hot sauce as you like to the final soup.
  • If you don't care if this red lentil soup is vegetarian, you can use chicken broth instead of the vegetable broth called for in the recipe.
  • If you don't like hot at all, simply leave it out.
  • The cilantro is optional but adds to that Mexican soup flavor.
  • Use any color of lentil in this recipe. For green lentils, you may have to cook the soup just a tiny bit longer.






Nutrition Analysis for Red Lentil Soup:

Amount Per Serving:

Calories 160
Total Fat 2.3 g
Calories from Fat 21
Cholesterol 0 mg
Sodium 543 mg
Total Carbohydrates 25.6 g
Dietary Fiber 11.9 g
Sugars 4.1 g
Protein 10.0 g
Vitamin A 2%
Vitamin C 12%
Calcium 3%
Iron 16%



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Did You Know?...

To use dry lentils rinse them first, then pick through them to remove any broken pieces. Then simply cook them as directed.

There is no need to soak lentils before cooking as they cook quite quickly from dry.

You can also used the canned variety in a pinch, but I don't find they cook down as nicely. Plus the dry ones really don't take very long to cook, so you don't save all that much time.

Lentils are legumes, so they are related to peanuts, soybeans, kidney beans etc.

Like beans, lentils are very high in protein. Soybeans are the only legume higher in protein content than lentils.

Lentils come in many colors including the red we are using here, green, orange or black. They all taste pretty much the same and are all highly nutritious, although the green lentils tend to be higher in fiber.




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