Red Lentil Soup

With 229 kcal and 14g of protein per serving, it provides a high plant-based protein boost in a low-calorie meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 200 g red lentils · 644 kcal in the whole recipe
• 1 medium onion · 44 kcal in the whole recipe
• 1 medium carrot · 33 kcal in the whole recipe
• 2 tbsp butter · 179 kcal in the whole recipe
• 1 lemon · 17 kcal in the whole recipe
• Salt, black pepper, red pepper flakes

Method

1. Required equipment: A medium-sized pot, a cutting board, a knife, a blender, and a strainer.

   

2. Dice the onion into small cubes and grate the carrot using the fine side of a grater.

   

3. Place the lentils in a strainer and rinse them thoroughly under cold water until the water runs clear.

   

4. Place the pot on the stove, add the butter, and wait for it to melt over medium heat.

   

5. Add the chopped onion and carrots to the pot and sauté for about 3-4 minutes until the onions become translucent.

   

6. Add the rinsed lentils to the pot and stir once.

   

7. Pour in 1.5 liters of water and turn the heat to high until it reaches a boil.

   

8. Once boiling, reduce the heat to low, cover the pot, and simmer for 25 minutes.

   

9. Your soup is ready when the lentils are completely soft and have broken down.

   

10. Remove the pot from the heat and use a blender until the soup reaches a smooth consistency.

    

11. Add salt, black pepper, and red pepper flakes, then stir.

    

12. Squeeze fresh lemon juice over the soup before serving.

    

A Besly kitchen recipe — portions, macros and step photos by Besly.