Red Lentil Detox Soup

$- 1 cup red lentils, rinsed and drained - 1 medium onion, chopped - 3 cloves garlic, minced - 1 medium carrot, diced - 1 stalk celery, diced - 1 teaspoon ground cumin - 1 teaspoon ground turmeric - 1/2 teaspoon smoked paprika - 6 cups vegetable broth - 1 can (14 oz) diced tomatoes - 2 cups spinach, chopped - Salt and pepper to taste - 2 tablespoons olive oil - Fresh lemon juice for garnish - Chopped fresh cilantro for garnish Red lentils are a great source of protein and fiber. They help keep you full and support good digestion. Onions add flavor and have antioxidants. Garlic boosts your immune system and adds a savory taste. Carrots provide beta-carotene, which is good for your eyes. Celery has high water content, making it refreshing and hydrating. Cumin and turmeric both have anti-inflammatory properties. They can help reduce swelling in the body. Smoked paprika adds a rich flavor without extra calories. Vegetable broth serves as a low-calorie base, while diced tomatoes add vitamins and a touch of sweetness. Spinach is packed with iron and vitamins A and C. Finally, lemon juice brightens up the soup and adds vitamin C, while cilantro gives it a fresh taste. If you lack red lentils, try green or brown lentils, but adjust cooking time. For a nut-free option, use sunflower oil instead of olive oil. You can swap spinach with kale or Swiss chard for a different green. If you prefer a richer flavor, add a splash of coconut milk. For spice lovers, toss in a pinch of cayenne for heat. If you're short on fresh herbs, dried herbs can work in a pinch, though fresh is always best! {{ingredient_image_1}} Start by heating 2 tablespoons of olive oil in a large pot over medium heat. Add 1 chopped onion, 1 diced carrot, and 1 diced celery stalk. Cook these for about 5 to 7 minutes until they soften. The aroma makes the kitchen feel warm and inviting. Next, add 3 minced garlic cloves, 1 teaspoon of ground cumin, 1 teaspoon of ground turmeric, and 1/2 teaspoon of smoked paprika. Stir these in and cook for 1 minute until you smell the spices. This step builds a tasty base for your soup. Now it's time to add the main ingredients. Pour in 1 cup of rinsed red lentils, 6 cups of vegetable broth, and 1 can of diced tomatoes (14 oz). Bring this mix to a boil. Once it bubbles, lower the heat to low. Cover the pot and let it simmer for about 25 minutes. The lentils should become tender during this time. Stir occasionally to keep everything mixed. After the lentils are tender, stir in 2 cups of chopped spinach. Cook for another 5 minutes until the spinach wilts. This adds vibrant color and nutrients to the soup. Finally, taste the soup and add salt and pepper as needed. Serve it hot. For a bright finish, squeeze fresh lemon juice on top and sprinkle chopped cilantro. This gives the soup a fresh flavor that brightens every bite. For a smooth soup, blend it after cooking. Use an immersion blender for ease. If you like some chunks, blend just half. This gives a nice contrast. The lentils should be soft, but not mushy. If they are overcooked, the soup will lose its body. Keep an eye on the cooking time. Adding spices can elevate your soup. Try a dash of cayenne for heat. A sprinkle of fresh herbs like basil or parsley adds brightness. You can also squeeze in some lemon juice at the end. This gives a fresh taste and helps balance the flavors. Taste before serving and adjust salt and pepper as needed. To save time, chop your veggies in advance. You can store them in the fridge until you’re ready to cook. Using canned tomatoes cuts down on prep time too. A pressure cooker can also speed up cooking. If you have one, cook the lentils in just a few minutes. This makes it quick and easy for busy days. Pro Tips Rinse Lentils: Always rinse lentils before cooking to remove any dust or impurities, ensuring a cleaner flavor in your soup. Customize Seasoning: Feel free to adjust the spices according to your taste preferences. Adding a pinch of cayenne pepper can enhance the heat for spice lovers! Storage Tips: This soup can be stored in the refrigerator for up to 5 days. It also freezes well, making it a perfect meal prep option. Fresh Herbs: For an extra burst of flavor, experiment with different herbs like parsley or dill as a garnish instead of cilantro. {{image_2}} You can boost this soup's nutrition with simple add-ins. Here are some great options: - Kale or Swiss Chard: Add these greens for more vitamins. - Chickpeas: They add protein and fiber. - Quinoa: This grain makes the soup heartier and rich in protein. - Sweet Potatoes: They add natural sweetness and extra nutrients. Mix and match these options based on what you have. Each choice will give your soup a unique twist. This soup is flexible for various diets. Here are some easy swaps: - Gluten-Free: The recipe is already gluten-free. Just check the broth. - Vegan: This soup is vegan as written. No changes needed. - Low-Sodium: Use low-sodium vegetable broth to cut back on salt. - Nut-Free: The soup is nut-free, making it safe for those with allergies. These tweaks help everyone enjoy this tasty dish. You can change the flavor of your soup with a few simple additions. Try these ideas: - Coconut Milk: Add a creamy texture and tropical taste. - Lemon Zest: Use this for a bright, fresh note. - Red Pepper Flakes: Sprinkle in some heat if you like spice. - Fresh Herbs: Add basil or parsley for an aromatic lift. These options help keep the soup exciting and new every time you make it. Enjoy experimenting! After making your Red Lentil Detox Soup, let it cool first. Pour the soup into an airtight container. Store it in the fridge for up to five days. This keeps the soup fresh and tasty. When you’re ready to eat, just take it out. If you want to save some for later, freezing works great! Pour cooled soup into freezer-safe bags or containers. Leave some space at the top for expansion. You can freeze the soup for up to three months. When you're ready, thaw it overnight in the fridge. To reheat your soup, you can use the stove or microwave. For the stove, heat in a pot over medium heat. Stir often until it's warm. For the microwave, use a microwave-safe bowl. Heat in short bursts, stirring between each burst. This keeps the flavor and texture just right. Red lentils are great for detox. They are high in fiber. Fiber helps your body flush out toxins. This keeps your gut healthy. Red lentils also have protein, which helps build muscles. Plus, they are low in fat. This makes them a smart choice for health. They contain vitamins and minerals like iron and folate. These nutrients support your immune system. Eating red lentils can help you feel lighter and more energized. Yes, you can. A slow cooker is a great way to make this soup. Just add all your ingredients to the slow cooker. Set it on low for 6 to 8 hours, or on high for about 3 to 4 hours. The soup will taste just as good. The slow cooking allows the flavors to blend well. You may want to add the spinach in the last 30 minutes. This keeps it fresh and vibrant. The soup can last in the fridge for about 4 to 5 days. Store it in an airtight container. This helps keep it fresh and safe to eat. When you want to eat it again, just reheat it on the stove or in the microwave. If you notice any changes in color or smell, it’s best to throw it out. Always trust your senses when it comes to food safety. This blog post covered how to make red lentil detox soup. You learned about key ingredients and their health benefits. I shared tips for perfecting texture and flavor, plus variations for dietary needs. You also discovered how to store leftovers and answered common FAQs. Incorporating this nutritious soup into your diet can boost your health. Enjoy experimenting with recipes and make this soup your own.$

Red Lentil Detox Soup

A healthy and nourishing soup made with red lentils, vegetables, and spices.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 30

Total Time 40

Course Main Course

Cuisine Vegetarian

Servings 4

Calories 200 kcal

Ingredients

1 cup red lentils, rinsed and drained
1 medium onion, chopped
3 cloves garlic, minced
1 medium carrot, diced
1 stalk celery, diced
1 teaspoon ground cumin
1 teaspoon ground turmeric
0.5 teaspoon smoked paprika
6 cups vegetable broth
1 can (14 oz) diced tomatoes
2 cups spinach, chopped
to taste salt and pepper
2 tablespoons olive oil
for garnish fresh lemon juice
for garnish chopped fresh cilantro

Instructions

In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrot, and celery, cooking until softened, about 5-7 minutes.
Stir in the minced garlic, cumin, turmeric, and smoked paprika, cooking for an additional minute until fragrant.
Add the rinsed lentils, vegetable broth, and diced tomatoes to the pot. Bring to a boil.
Once boiling, reduce heat to low, cover, and simmer for about 25 minutes, or until the lentils are tender.
Stir in the chopped spinach and cook for another 5 minutes until wilted.
Season the soup with salt and pepper to taste.
Serve hot, garnished with a squeeze of fresh lemon juice and a sprinkle of chopped cilantro.

Notes

Garnish with fresh lemon juice and cilantro for added flavor.

Keyword detox, healthy, soup, vegan