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–+ servings
Caramelized Onion Red Lentil Soup

Creamy Caramelized Onion Red Lentil Soup for Cozy Nights

This Caramelized Onion Red Lentil Soup is a nourishing blend packed with protein and flavor, perfect for a cozy night.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Vegan
Calories: 220
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil or vegan butter
  • 2 medium Onions Yellow or sweet onions preferred
  • 1 teaspoon Salt Adjust based on dietary preferences
  • 3 cloves Garlic Minced, fresh garlic preferred
  • 1 teaspoon Ground Cumin Can skip for milder flavor
  • 1 teaspoon Smoked Paprika Swap for sweet paprika if preferred
For the Soup
  • 2 medium Carrots Diced, can substitute with similar root vegetables
  • 1 cup Red Lentils No pre-soaking required
  • 4 cups Vegetable Broth Homemade or store-bought
  • 1 can (14-ounce) Diced Tomatoes Canned pumpkin is an alternative
  • 1 tablespoon Lemon Juice Adjust based on taste
  • 1 teaspoon Black Pepper Adjust based on taste
  • 2 tablespoons Fresh Parsley or Cilantro For garnish

Equipment

  • Large pot

Method
 

Step‑by‑Step Instructions
  1. In a large pot, heat olive oil over medium heat. Add sliced onions and a pinch of salt, stirring occasionally for 15–20 minutes until golden brown.
  2. Stir in minced garlic, ground cumin, and smoked paprika, cooking for an additional 1–2 minutes until fragrant.
  3. Add diced carrots to the pot and sauté for another 5 minutes until softened slightly.
  4. Stir in rinsed red lentils, vegetable broth, and diced tomatoes. Increase heat to boil.
  5. Once boiling, reduce heat to low, cover, and let simmer for 20 minutes, stirring occasionally.
  6. Use an immersion blender to blend until creamy or leave it chunky based on preference.
  7. Stir in lemon juice and season with salt and black pepper to taste.
  8. Serve hot, garnished with fresh parsley or cilantro.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 500mgPotassium: 500mgFiber: 8gSugar: 3gVitamin A: 800IUVitamin C: 10mgCalcium: 40mgIron: 3mg

Notes

Rinse the lentils to remove excess starch. Consider adding greens for more nutrition and flavor. Adjust seasonings prior to serving and store leftovers in an airtight container in the fridge for up to 3 days.

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