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- 1 cup red lentils, thoroughly rinsed - 1 tablespoon extra virgin olive oil - 1 medium onion, finely chopped - 2 cloves garlic, minced - 1 large carrot, peeled and diced - 1 celery stalk, finely diced - 1 teaspoon ground cumin - 1 teaspoon ground turmeric - 1 teaspoon smoked paprika - 4 cups vegetable broth (homemade or store-bought) - 1 can (14 oz) diced tomatoes, undrained - 1 bunch kale, stems removed and leaves roughly chopped - Salt and freshly ground black pepper, to taste - Juice of 1 fresh lemon - Fresh cilantro leaves for garnish (optional) - Red lentils: High in protein and fiber, they help with digestion and keep you full. - Olive oil: Packed with healthy fats, it supports heart health and adds flavor. - Onion: Contains antioxidants and boosts your immune system. - Garlic: Known for its health benefits, it can lower blood pressure and boost immunity. - Carrot: Rich in beta-carotene, it supports eye health and the immune system. - Celery: Low in calories, it helps with hydration and provides vitamins. - Cumin: Aids digestion and can help with inflammation. - Turmeric: Known for its anti-inflammatory properties, it may improve brain function. - Smoked paprika: Adds flavor and contains beneficial antioxidants. - Vegetable broth: A low-calorie base packed with flavor and nutrients. - Diced tomatoes: High in vitamins and minerals, they add sweetness and color. - Kale: A superfood rich in vitamins K, A, and C, it supports overall health. - Lemon juice: High in vitamin C, it boosts immunity and adds brightness. - Cilantro: Adds flavor and may aid in detoxification. - Choose red lentils that are vibrant in color and free from debris. - Look for firm, shiny onions and garlic without any soft spots. - Select carrots that are bright orange and firm to the touch. - Pick celery with crisp, green stalks and no yellowing. - Opt for fresh kale with deep green leaves and no wilting. - For tomatoes, choose those that feel heavy for their size and have no blemishes. - Fresh lemons should be bright yellow, firm, and slightly heavy. - Always check that your vegetable broth is low in sodium for a healthy option. {{ingredient_image_2}} Start by heating 1 tablespoon of extra virgin olive oil in a large pot over medium heat. Once the oil is hot, add 1 finely chopped medium onion. Sauté the onion for about 5 minutes until it turns soft and fragrant. Next, add 2 minced garlic cloves, 1 diced large carrot, and 1 finely diced celery stalk. Stir and cook for 3-4 minutes, until the veggies soften. Now, it’s time to add flavor. Sprinkle in 1 teaspoon of ground cumin, 1 teaspoon of ground turmeric, and 1 teaspoon of smoked paprika. Stir the mixture for about 1 minute to wake up the spices. After that, add 1 cup of rinsed red lentils, 4 cups of vegetable broth, and 1 can of diced tomatoes with their juices. Mix well and bring everything to a boil. Once boiling, lower the heat and let it simmer gently for 25-30 minutes. Stir occasionally and add more broth or water if it gets too thick. When the lentils are tender, toss in a bunch of chopped kale. Stir it in well and cook for another 5 minutes until the kale wilts. Season your soup with salt, freshly ground black pepper, and juice from 1 fresh lemon. Taste the soup and adjust the seasonings as needed. When ready, remove the pot from heat and let it cool slightly before serving. To make your soup smooth, blend it after cooking. Use an immersion blender for ease. If you prefer a chunkier soup, blend just half. This keeps some lentils whole for texture. If the soup gets too thick, add more broth or water. Adjust the consistency until you love it. Start with the recipe's spices. If you like heat, add a pinch of cayenne or chili powder. For a milder taste, cut back on the smoked paprika. Always taste as you go. This way, you can balance flavors to your liking. Remember, spices can always be added, but it's hard to take them out! To turn this soup into a full meal, serve it with crusty bread. A side salad can also add freshness. You can add cooked grains like quinoa or brown rice for more fiber. Adding protein, like grilled chicken or chickpeas, makes it hearty. These options help you feel full and satisfied. Pro Tips Soak the Lentils: Soaking red lentils for 30 minutes before cooking can help them cook faster and make them easier to digest. Customize the Greens: Feel free to substitute kale with other greens like spinach or Swiss chard based on your preference or what you have on hand. Adjust Consistency: If you prefer a creamier soup, blend a portion of the soup with an immersion blender before adding the kale. Flavor Boost: Adding a splash of apple cider vinegar or a teaspoon of miso paste just before serving can enhance the flavor profile of the soup. {{image_4}} To make this soup even tastier, you can add more ingredients. Try adding ginger for a warm spice. Coconut milk can add a creamy texture. A squeeze of lime will brighten the flavors. You can also toss in some chopped bell peppers for sweetness. This soup is already vegan, but you can boost the protein. Add tofu or tempeh for extra nutrition. You can also use vegetable broth made from scratch. This keeps it fresh and full of flavor. If you want to make it heartier, consider adding quinoa or farro. You can change ingredients based on the season. In spring, add fresh asparagus or peas. In summer, throw in zucchini or corn. In fall, use sweet potatoes or butternut squash. In winter, root vegetables like parsnips work well. These swaps keep the soup exciting and full of nutrients. After you enjoy your red lentil detox soup, let it cool down. Once cooled, pour it into an airtight container. This helps keep the soup fresh. Store the container in the fridge. It will last for about 3 to 5 days. If you want to keep it longer, consider freezing it. When it's time to eat your leftovers, reheat the soup gently. Use a pot on the stove over medium heat. Add a splash of water or broth if it seems too thick. Stir often to ensure it heats evenly. You can also use the microwave, but cover the bowl to keep moisture in. Heat in short bursts and stir in between. To freeze the soup, use freezer-safe containers or bags. Leave some space at the top since soup expands when frozen. Label the containers with the date. The soup can last in the freezer for up to 3 months. When you're ready to eat it, thaw it overnight in the fridge before reheating. This keeps the flavors fresh and tasty. Yes, you can use other lentils. Green or brown lentils work well too. They have a different cooking time. Green lentils take longer to cook. Brown lentils hold their shape better. You can also try split peas. They give a nice flavor but change the soup's look. This soup is full of fiber. Fiber helps your body get rid of toxins. Red lentils provide protein and iron, which support your body. The spices like turmeric boost your immune system. They also help with inflammation. Kale adds vitamins A, C, and K. These nutrients help detoxify your liver. Fresh lemon juice aids digestion and makes everything taste fresh! One serving of this soup has about 200 calories. It includes 10 grams of protein and 6 grams of fiber. The soup is low in fat, with only 3 grams from olive oil. You’ll also get vitamins and minerals from the vegetables. Each bowl is a healthy meal full of nutrients! This blog post covered all you need for a great red lentil soup. We discussed the key ingredients, their health perks, and tips for freshness. Then, I shared step-by-step instructions to make it easy. We explored tips for the best texture and how to spice it up. You also learned about variations and storage tricks for leftovers. In the end, this soup is tasty and nourishing, perfect for any meal. Enjoy making this dish and feel the benefits of every spoonful!

Revitalizing Red Lentil Detox Soup

A nourishing and flavorful soup packed with red lentils and vegetables, perfect for detoxing.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Main Course
Cuisine Vegan
Servings 4
Calories 200 kcal

Ingredients
  

  • 1 cup red lentils, thoroughly rinsed
  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 large carrot, peeled and diced
  • 1 stalk celery, finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1 teaspoon smoked paprika
  • 4 cups vegetable broth (homemade or store-bought)
  • 1 can (14 oz) diced tomatoes, undrained
  • 1 bunch kale, stems removed and leaves roughly chopped
  • to taste Salt and freshly ground black pepper
  • 1 fresh lemon, juiced
  • optional Fresh cilantro leaves for garnish

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Once hot, add the chopped onion. Sauté for approximately 5 minutes until the onion becomes translucent and fragrant.
  • Add the minced garlic, diced carrot, and celery into the pot. Sauté these vegetables for an additional 3-4 minutes, stirring occasionally, until they begin to soften.
  • Sprinkle in the ground cumin, ground turmeric, and smoked paprika. Stir continuously for about 1 minute until the spices release their aromatic qualities.
  • Incorporate the rinsed red lentils, vegetable broth, and the can of diced tomatoes (including all the juices) into the mixture. Stir well to combine and bring to a boil. Once boiling, reduce the heat to allow it to simmer gently.
  • Cover the pot and let it cook for approximately 25-30 minutes, or until the lentils become tender. Be sure to stir occasionally and add additional broth or water if the soup thickens too much.
  • After the lentils are soft, add the chopped kale into the pot, stirring it in well. Continue to cook for an additional 5 minutes, or until the kale has wilted down.
  • Season the soup generously with salt, black pepper, and the freshly squeezed lemon juice. Taste and adjust seasoning as desired to enhance the flavors.
  • Once done, remove the pot from heat and allow the soup to cool slightly before serving.

Notes

Serve hot and garnish with fresh cilantro and lemon for added flavor.
Keyword detox, healthy, red lentils, soup, vegan