Nepalese Red Lentil Soup

Turmeric gives this creamy soup a deep golden color, and the red lentils lend it a slightly sweeter flavor than brown or green lentils would. The lentils also provide niacin and plenty of folate, a B vitamin that may help delay cognitive decline.


8 servings (serving size: about 1 cup)

Recipe from

Cooking Light

Nutritional Information

Calories 217
Caloriesfromfat 17 %
Fat 4.2 g
Satfat 1 g
Monofat 1.6 g
Polyfat 1.1 g
Protein 13.5 g
Carbohydrate 32.7 g
Fiber 7.7 g
Cholesterol 4 mg
Iron 2.9 mg
Sodium 453 mg
Calcium 31 mg


1 tablespoon canola oil
1 tablespoon butter
2 cups chopped red onion
1 tablespoon minced peeled fresh ginger
1 tablespoon finely chopped seeded jalapeño pepper
6 cups water
2 cups dried small red lentils
1 1/2 teaspoons salt
1/2 teaspoon ground turmeric
1/4 teaspoon five-spice powder
1/3 cup chopped fresh cilantro
2 tablespoons fresh lemon juice


Heat oil and butter in a Dutch oven over medium-high heat. Add onion, ginger, and jalapeño; sauté 4 minutes or until tender. Stir in 6 cups water and next 4 ingredients (through five-spice powder); bring to a boil. Cover, reduce heat, and simmer for 15 minutes or until lentils are tender, stirring occasionally.

Place one-third of lentil mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour pureed lentil mixture into a large bowl. Repeat procedure twice with remaining lentil mixture. Stir in cilantro and juice. Serve immediately.

Maureen Callahan,

Cooking Light

September 2006
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