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Red Lentil Soup with Lemon & Sumac by The Flexitarian

Red Lentil Soup with Lemon & Sumac

This vegan red lentil soup with lemon and sumac makes a quick and healthy budget meal.
4.67 from 3 votes
DieTARY CHOICEDairy-Free Recipes, Egg-Free Recipes, Gluten-Free Recipes, High Fibre Recipes, Iron Rich Recipes, Low Fat Recipes, Nut-Free Recipes, Soya-Free Recipes, Vegan Recipes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Hearty Vegan & Vegetarian Soup Recipes, Quick & Easy
Cuisine Middle Eastern
Servings 6 people
Calories 185 kcal

Disclaimer: the equipment list above includes affiliate links to products I use and like.

Ingredients
 
 

  • 2 Tbsp vegetable oil
  • 1 onion
  • 2 garlic cloves
  • 1 Tbsp tomato paste
  • 1 Tbsp sumac
  • 1 tsp ground cumin
  • 175 g red lentils
  • 400 g can chopped tomatoes
  • 1 litre of vegetable stock
  • 400 g can chickpeas
  • 250 - 500 ml water [US 1 to 2 cups]
  • lemon juice to taste
  • parsley leaves
  • 1 sliced red chilli - optional
  • dairy-free cream - optional

Instructions
 

  • Heat some oil in a large saucepan. Added chopped onion and crushed garlic. Fry gently until soft. Stir in tomato paste, sumac and ground cumin.
  • Add lentils, chopped tomatoes and vegetable stock. Bring to the boil and then cook half covered for 20mins until lentils are done.
  • Add half of the drained chickpeas. Whizz the soup to liquid adding enough water to suit your desired consistency.
  • Season to taste with plenty of lemon juice (I use 1 1/2 to 2 lemons depending on size).
  • Served this soup with the remaining chickpeas and topped with parsley leaves, sliced red chilli and cream if using.

Nutrition

Serving: 1servingCalories: 185kcalCarbohydrates: 32gProtein: 12gFat: 2gSaturated Fat: 0.2gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.4gSodium: 306mgPotassium: 564mgFiber: 13gSugar: 3gVitamin A: 146IUVitamin C: 10mgCalcium: 70mgIron: 4mg

Find this recipe online:

Red Lentil Soup with Lemon & Sumac

https://theflexitarian.co.uk/recipe-items/red-lentil-soup-with-lemon-sumac-vegan-gluten-free/