You are here

Red Lentil and Vegetable Soup Recipe

This red lentil and vegetable soup is rich in healthy protein, fiber, iron, and folate, making it a nourishing and filling soup for all, but especially for those who are pregnant or nursing.

It's extra good when the weather gets a bit nippy. :)

Makes about 8 cups


3 tablespoons extra-virgin olive oil
1 cup red lentils
1 cup tomatoes, diced (fresh or canned, include juice)
1 large onion, finely diced
3 medium size carrots, finely diced
1 celery rib, finely diced
1 cup zucchini, finely diced
1 teaspoon ground turmeric
1/2 teaspoon ground cumin
4 green onions, sliced
Fresh lime juice (1 lime)
Sea salt and pepper, to taste


1. Cook onion in extra-virgin olive oil over medium heat in a big soup pot - stir occasionally.

2. After cooking onion for about 2-3 minutes, add carrots, celery, and zucchini. Add 1.5 teaspoons sea salt, turmeric, and cumin - cook for another 5 minutes over medium heat, stirring occasionally.

3. Add lentils, tomatoes (plus tomato juices, if any), and 5.5 cups water. Bring to a boil, then lower the heat and allow everything to simmer with the lid partially on - about 20 to 25 minutes, or until lentils have softened.

4. Add lime juice, stir. Add sea salt and pepper, to taste - you may not need to add any more salt, so be sure to taste first.

5. Just before serving, add sliced green onions to hot lentil soup - about a tablespoon of green onions per bowl.

This red lentil and vegetable soup is delicious on its own, or with some whole grain bread or a bowl of rice. Enjoy.


Join more than 80,000 readers worldwide who receive Dr. Ben Kim's free newsletter

Receive simple suggestions to measurably improve your health and mobility, plus alerts on specials and giveaways at our catalogue

Please Rate This

Your rating: None Average: 4.8 (18 votes)
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Enter the characters shown in the image.