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Red Lentil Soup

QUICK FACTS

  PREPARATION TIME
5 min (for 6 serves)

 
  COOKING TIME
45 min (for 6 serves)
  SOUP
vegetable
 

SUMMARY

 

Lentil soup is a highly nutritious meal because it is a very good source protein, dietary fiber, iron, and potassium. This superhealthy dish is light but flavorful and will surely satisfy your hunger.

INGREDIENTS

4.00 tablespoon (54 g)
  olive oil
100 g
  onion, chopped
500 g
  red lentil, rinsed and drained
400 g
  bulgur, dried
30 g
  fresh thyme
30 g
  chillies, dried and ground
16.00 cup (4,000 g)
  water
60 g
  lemon juice
2.00 teaspoon (4 g)
  lemon zest
2 g
  sea salt
2 g
  black pepper, ground
20 g
  parsley, chopped
 

METHOD

1. In a heavy stock pot, heat the oil over medium heat. Sauté the onions for 2-3 minutes or until translucent but not yet brown.

2. Add the lentils, bulgur, thyme, and crushed pepper, and sauté for 30 seconds. Add the water.

3. Reduce heat to low and cook, uncovered, for 30 minutes or until the lentils and bulgur are soft. Using a wooden spoon, stir often to encourage the lentils to "melt" into the liquid.

4. Season with lemon juice, salt and pepper.

5. The soup should be a happy, rustic consistency. You can use a blender if you'd like it with a smoother consistency. 

6. Serve hot, topped with a generous amount of chopped parsley.

  NUTRITIONAL PANEL
Per Serve
Energy:
1,068.3 kJ  (255.3 kcal)
Protein:
14.3 g
Total Fat:
1.9 g
-Saturated:
0.9 g
-Mono-Unsaturated:
0.2 g
-Poly-Unsaturated:
0.7 g
Total Carbs:
36.4 g
-Complex Carbs:
34.0 g
-Sugar:
1.7 g
Fibre:
12.1 g
Water:
354.8 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
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