Lentils are a good plant-based protein source, and have many associated  health benefits. This soup incorporates lots of flavor alongside this nutritious food!

Serves: 4

Ingredients: 

• 3 tablespoons olive oil, more for drizzling
• 1 large onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1/4 teaspoon kosher salt, more to taste
• 1/4 teaspoon ground black pepper
• Pinch of ground chili powder or cayenne, more to taste
• 1 quart chicken or vegetable broth
• 2 cups water (for a thicker soup eliminate water)
• 1 cup red lentils
• 2 large carrots, peeled and diced
• Juice of 1/2 lemon, more to taste and for serving
• Chopped fresh cilantro, for serving
• Plain Greek yogurt, for serving

Directions:

1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
2. Stir in tomato paste, cumin, salt, black pepper, and chili powder or cayenne, and sauté for 2 minutes longer.
3. Add broth, water, lentils, and carrots. Bring to a simmer, then partially cover the pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
4. Using an immersion blender purée soup until mostly smooth, but slightly chunky. If you do not have an immersion blender, take out 2/3 of soup, blend, and add back to pot.
5. Reheat soup if necessary, then stir in lemon juice. Serve soup drizzled with good olive oil and topped with a dollop of plain yogurt, chopped cilantro, and extra lemon, if desired.

Nutrition Information / Servings (4) / Amount Per Serving (2 cups): Calories 319, Total Fat 12.8 g, Saturated Fat 1.8 g, Cholesterol 0.0 mg, Sodium 880.6 mg, Total Carbohydrate 40.4 g, Fiber 7.0 g, Protein 13.4 g