This hearty lentil soup is a perfect blend of nutrition and flavor, ideal for chilly evenings or when you need a comforting meal. It’s budget friendly and a great way to incorporate more vitamins, minerals and fiber in your diet.

“The combination of lentils, vegetables and spices creates a satisfying dish that’s both nutritious and comforting,” says recipe creator Rana Ahmad, a dietitian at Northwestern Medicine Palos Hospital.

Prep Time: 10 – 15 minutes

Cook Time: 40 minutes

Total Time: 50 – 55 minutes

Servings: 6 – 8

Ingredients:

• 1 medium onion, chopped
• 2 tablespoons olive oil
• 2 carrots, diced
• Salt to taste
• 2 cloves garlic, minced
• 1 1/2 cups split red lentils
• 3/4 teaspoon ground ginger
• 1 teaspoon ground turmeric
• 1 1/2 teaspoon ground cumin
• 8 cups vegetable or chicken stock
• 1/4 cup lemon juice
• Large handful of fresh parsley, chopped

Preparation:

• In a large pot, heat olive oil over medium heat.
• Add chopped onion and diced carrots.
• Sauté for 5 to 7 minutes until vegetables start to soften. Season with salt to taste.
• Add minced garlic, ground ginger, turmeric and cumin. Stir often to prevent garlic from burning.
• Rinse and drain the lentils, then add them to the pot.
• Pour in the vegetable or chicken stock. Bring to a boil, then reduce heat to low. Cover and simmer for 30 to 35 minutes or until lentils are soft.
• Remove from heat and stir in lemon juice.

Serve hot, garnished with chopped fresh parsley.

Technique tip: To truly bring out the flavor of the spices, toast them in the dry pot for about 30 seconds before adding the olive oil and vegetables. This will release the spices’ oils and amplify their taste.

Swap ideas: For a slightly different flavor, try using green or brown lentils instead of red.

Optional add-ins: Stir in some chopped spinach to add extra nutrients, including iron and vitamins A and C. You can also serve this soup with pita bread or pita chips, and top with a dollop of Greek yogurt or sour cream.

Ingredients That Make a Difference

Red lentils: Red lentils are rich in protein and fiber, making them excellent for digestive health and maintaining stable blood sugar levels. They're also a good source of iron, folate and potassium. Red lentils break down easily during cooking, creating a naturally creamy texture in soups.

Olive oil: Rich in heart-healthy monounsaturated fats and antioxidants, olive oil has anti-inflammatory properties. Extra virgin olive oil, in particular, contains oleocanthal, a compound that may have similar anti-inflammatory effects as ibuprofen.

Carrots: These vibrant vegetables are packed with beta-carotene, which your body converts to vitamin A. This nutrient is crucial for eye health, immune function and skin health. Carrots also provide fiber and various antioxidants.

Turmeric: This golden spice contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Some studies suggest it may potentially even have anti-cancer properties.

Cumin: Beyond adding great flavor, cumin is rich in iron and may aid in digestion.

Lemon juice: Added at the end of cooking, lemon juice not only brightens the flavor but also provides vitamin C. This helps enhance the absorption of plant-based iron from the lentils and vegetables in the soup.

Parsley: This herb is more than just a garnish. It's rich in vitamins A, C and K, and contains antioxidants that may have anti-inflammatory effects. Parsley also adds a fresh flavor that complements the lentils and warm spices in the soup.