Red Lentil Soup with Saffron

4.6
(18)
16 Reviews

This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

By
Bill Millholland
Bill Millholland
Bill Millholland is a food photographer and chef with over 20 years of experience in food and hospitality. He has worked as a chef instructor at Le Cordon Bleu in Chicago, owned a bakery and tested recipes for Kroger.
EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
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Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

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Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Red Lentil Soup with Saffron
Photo: Jacob Fox
Active Time:
20 mins
Total Time:
40 mins
Servings:
8
Nutrition Profile:
Nut-Free Dairy-Free Soy-Free High-Fiber Heart-Healthy Vegan Vegetarian High-Protein Egg-Free Gluten-Free Low-Calorie
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Ingredients

  • 3 tablespoons extra-virgin olive oil

  • 2 medium carrots, finely diced

  • 2 stalks celery, finely diced

  • 1 large onion, finely diced

  • 3 cloves garlic, minced

  • 1 tablespoon tomato paste

  • ½ teaspoon ground cumin

  • ¼ teaspoon crushed saffron threads

  • ¼ teaspoon ground turmeric

  • 4 cups low-sodium no-chicken or chicken broth

  • 1 ½ cups water, plus more as needed

  • 1 pound red lentils (2 cups), picked over and rinsed

  • 5 ounces spinach, coarsely chopped

  • 1 teaspoon kosher salt

  • 1 teaspoon ground pepper

  • Plain yogurt & chopped fresh mint for garnish

Directions

  1. Heat oil in a large heavy pot over medium heat. Add carrots, celery and onion and cook until starting to soften, 7 to 10 minutes. (Do not brown.) Stir in garlic, tomato paste, cumin, saffron and turmeric and cook for 1 minute.

  2. Add broth, water, lentils, spinach, salt and pepper. Bring to a simmer. Adjust heat to maintain a simmer, cover and cook, stirring as needed to prevent sticking, until the lentils and vegetables are tender, 15 to 20 minutes. Add more water if desired.

  3. Garnish with yogurt and mint, if desired.

To make ahead:

Refrigerate for up to 3 days or freeze for up to 3 months.

Originally appeared: EatingWell Magazine, January/February 2022

Nutrition Facts (per serving)

280 Calories
7g Fat
42g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size generous 1 cup
Calories 280
% Daily Value *
Total Carbohydrate 42g 15%
Dietary Fiber 8g 29%
Total Sugars 2g
Protein 15g 30%
Total Fat 7g 9%
Saturated Fat 1g 5%
Sodium 364mg 16%
Potassium 512mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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