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Bowl of creamy red lentil soup with lemon wedge, olive oil swirl and cumin
LunchDinnerVeganGluten-freeDairy-free

Red Lentil Soup with Lemon

Silky red lentil soup brightened with lemon and cumin. 4.5mg iron, 12g fiber and 270mcg folate per bowl. One pot, 35 minutes, freezer-friendly.

4.5mg Iron12g Fiber270mcg Folate14g Protein
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Prep10 min
Cook25 min
Calories260 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 35 minutes total

  1. Soften the vegetables

    Heat the olive oil in a large pot over medium heat. Cook onion, carrot and celery with a pinch of salt for 6-7 minutes until soft.

  2. Bloom the spices

    Add garlic, cumin and turmeric and stir 1 minute until fragrant. Blooming spices in oil wakes up their flavor.

  3. Simmer

    Add the lentils and stock, bring to a boil, then simmer 20-25 minutes until the lentils fall apart.

  4. Blend

    Blend until silky with an immersion blender (or in batches in a countertop blender). Thin with water if needed; it thickens as it sits.

  5. Finish

    Stir in the lemon juice, season boldly with salt and pepper, and serve with lemon wedges and a swirl of olive oil.

Why this helps

Gentle, iron-rich comfort food

When you're low on iron, heavy meals can feel like a chore. This soup delivers 4.5 mg of iron and 68% of your daily folate in a light, easy-to-eat bowl. The lemon isn't just flavor: its vitamin C meaningfully increases how much of the lentils' iron your body can use.

All about IronAll about FiberAll about FolateAll about Protein

Nutrition facts

per serving · % DV
  • Calories 260 kcal13%
  • Protein 14g28%
  • Total Carbohydrate 40g15%
  • Dietary Fiber 12g43%
  • Total Sugars 5g10%
  • Total Fat 6g8%
  • Sodium 390mg17%

Vitamins & minerals

  • Iron 4.5mg25%
  • Calcium 70mg5%
  • Magnesium 70mg17%
  • Potassium 650mg14%
  • Vitamin C 12mg13%
  • Folate 270mcg68%
  • Zinc 1.8mg16%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much iron is in red lentil soup?
About 4.5 mg per bowl (25% of the daily value). Red lentils are among the best plant iron sources, and the lemon juice adds vitamin C that improves absorption of that iron.
Do red lentils need soaking?
No. Rinse them and they cook to a creamy puree in 20-25 minutes. That's what makes this the fastest lentil soup.
Why is my soup bland?
Almost always under-salting or skipping the lemon. Lentils need assertive seasoning: salt in layers and finish with acid (lemon) at the end, not the beginning.
Can I freeze it?
Yes, up to 3 months. Thaw overnight in the fridge and reheat with a splash of water. Pureed lentil soups thicken considerably when cold.
How do I make it creamier without dairy?
It's already creamy from the blended lentils. For extra richness, blend in 60 ml of coconut milk or a handful of cashews soaked in hot water.
Is this good for iron deficiency?
At 4.5 mg iron plus vitamin C per bowl, it's one of our strongest iron recipes. But diet alone can't treat deficiency. Get tested and follow your doctor's plan; use food as the supporting act.
Can I add greens?
Stir in 2 handfuls of baby spinach or chopped kale in the last 3 minutes. Spinach wilts into the soup invisibly and adds more iron and folate.
What's the difference vs. the lentil curry stew?
This soup is lighter (260 vs 320 kcal), lemon-and-cumin flavored, and pureed silky. The curry stew is coconut-based, chunkier, and slightly higher in iron. Both freeze well.
Is it spicy?
No heat as written: cumin and turmeric are warm, not hot. Add a pinch of cayenne or fresh chili if you want spice.

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