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Red Lentil Soup

Recipes, Soups

Five inexpensive kitchen staples make this deliciously satisfying, immune system strengthening soup packed full of protein, fiber, iron and zinc from the red lentils. Eating these legumes not only supports healthy immune system function, but also helps lower cholesterol, and manage blood sugar levels.

You can also add mushrooms for additional Vitamin D and B 12.  Serve as a first course or as a main with a salad of deep greens and colorful veggies like bell peppers or tomatoes for added vitamins A and C for additional immune system support.


  • 1 Cup Red Lentils
  • 4 Cups Veggie Broth
  • 2 Tbsp Extra-Virgin Olive oil
  • 2 Medium Onions, chopped
  • 1 Tbsp Tomato Paste 


  1. Chop Onions. Sauté on medium heat in oil until soft.
  2. Wash and drain lentils.
  3. Add broth and lentils to soup pot.
  4. Add tomato paste. Simmer 20 minutes.
  5. Add fresh ground, black pepper to taste. 
  6. Serve with lemon wedges to add zing and Vitamin C as desired. Makes 4 servings. Enjoy! 


  • Puree soup for smoother texture
  • If doubling recipe, use 1⁄2 low sodium broth.
  • Add black pepper or cayenne if you want to add a little kick.
  • Add 1/2-1 cup chopped mushrooms or 1 tsp dried mushroom powder when you add the lentils to add their earthy flavor and nutritional boosts of vitamin D and B12
  • I usually double the recipe. Leftovers freeze nicely for a quick meal when needed!
  • Use organic ingredients when possible
  • Gluten-free, dairy-free & vegan

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angela sitting outdoors with laptop and eating healthy foods

About the Author

Angela is a registered dietitian nutritionist (RDN), board-certified health coach and trained yoga teacher who helps clients achieve a healthy weight and gain control over their GI distress.

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