High-Protein Red Lentil Soup with Saffron is a healthy and tasty soup. This soup has lots of protein and fiber, which doesn’t let us feel hungry for a long time. It contains olive oil, mint, yogurt, red lentils, celery, onion, tomato paste, chicken broth, garlic, saffron threads, spinach, and seasonings. This simple soup is not good for a dairy-free diet, as it has yogurt in it. Add the vegan yogurt if required. High-Protein Red Lentil Soup with Saffron is prepared in 50 minutes, perfect for a quick dinner or lunch. Serve this lentil soup with garlic toast, Greek yogurt, and grilled zucchini. This lentil soup stores well, so it is perfect for preparing in advance.
STATS:
- Calories: 390 kcal
- Prep time: 15 minutes
- Portion size: One & ½ cups
- Cooking Duration: 35 minutes
- Cuisine: Mediterranean
- Total time: 50 minutes
- Course: Soup
- Diet: High-Protein
- Servings: 6
EQUIPMENT:
- Big heavy-bottomed pot
- Cutting board
- Measuring spoons
- Knife
- Measuring cups
- Wooden spoon
- Ladle
- Fine-mesh strainer
INGREDIENTS:
- 3 tbsp. olive oil
- 2 medium carrots
- 2 stalks celery
- 1 large onion
- 3 cloves garlic
- 1 tbsp. tomato paste
- ½ tsp. ground cumin
- ¼ tsp. crushed saffron threads
- ¼ tsp. ground turmeric
- 4 cups low-sodium chicken broth
- 1½ cups water
- 2 cups pound red lentils
- 5 ounces spinach
- 1 tsp. kosher salt
- 1 tsp. ground pepper
- Plain yogurt
- Fresh mint
INGREDIENT NOTES:
RED LENTILS:
- These red lentils are the main item of this soup. They will also offer lots of protein & fiber, and they also cook quickly & thicken the soup naturally. Properly rinse them to eliminate the starch.
SAFFRON:
- Include some saffron to add a light golden hue and subtle aroma. Saffron is strong, so a very small quantity is enough for this purpose.
OLIVE OIL:
- Add the olive oil to toss the vegetables and it also provides a tasty foundation in the soup. It will also provide good fat content and Mediterranean taste.
CARROTS & CELERY:
- Add the chopped celery and carrots to the soup to include the light sweet taste and crunchiness in it. It will also offer nutrients and texture in the soup.
SPINACH:
- We have to add the chopped spinach at the end to preserve the color, and it also softens in less time.
TOMATO PASTE:
- Include the tomato paste to add a strong taste and light acidity, and it will also balance the earthy flavors of spices & lentils.
PLAIN YOGURT:
- Add the plain yogurt to include the creamy and cool taste in the warm soup. We would also add Greek yogurt to add extra protein.
FRESH MINT:
- Add the fresh mint to include the bright and refreshing flavor, which will nicely pair with lentils and saffron.
INSTRUCTIONS:
- First, we have to pick over the red lentils, then wash them in cool water and place them in the corner.
- Include the olive oil in pot & warm it on a moderate flame.
- Add the celery, onions, & carrots to the pot and cook for six to eight minutes, mixing until the vegetables get soft.
- Include the garlic in pan & cook for 1 minute till it gets aromatic.
- Put the saffron, turmeric, cumin, and tomato paste & toss for 1 minute to roast the spices.
- Add the washed lentils, water, and chicken broth, mix, and wait for it to boil.
- Now lower the flame, partially cover the pot, and let it simmer for twenty-five to thirty minutes till the lentils get soft.
- Add the spinach and cook for 2 to 3 more minutes till it gets soft and wilted, then sprinkle with black pepper & salt.
- Add the soup to bowls and add the plain yogurt on top with mint and serve.
SERVING SUGGESTIONS:
BREADS:
- Pita bread
- Sourdough Bread
- Garlic Toast
SALADS:
- Greek Salad
- Cucumber Tomato Salad
- Arugula Salad
SIDE DISHES:
- Roasted Vegetables
- Grilled Zucchini
- Roasted Cauliflower
TIPS:
- Properly pick over and rinse the lentils to remove the debris & excess starch.
- Make a fine dice of the vegetables so they get soft at the same time as the lentils.
- Don’t use much saffron as the flavor gets so strong.
- Add Greek yogurt instead to include extra protein in the lentils.
STORAGE INFORMATION:
FRIDGE:
- Properly cool the soup, then add it to a tight vessel and store it for four days.
FREEZER:
- Put the cooled soup in the vessel and freeze the soup for three months.
FAQs:
Will I utilize the green lentils instead?
- Yes, we would easily use the Green lentils instead; they nicely hold their shape, but they provide a different texture and require a long cooking time.
Could we make the vegan soup?
- Yes, we would add the vegetable broth & vegan yogurt for this purpose.
Can we add more protein in this soup?
- Yes, we would add Greek yogurt or cooked chicken to add more protein to the dish.
NUTRITIONAL INFORMATION:
Calories: 390 kcal
Net carbs: 37 g
Iron: 7 g
Serving: 1
Total carbs: 49 g
Vitamin A: 0.8 g
Serving size: 1½ cups
Fiber: 12 g
Calcium: 130 g
Protein: 22 g
Sodium: 510 g
Potassium: 850 g
