Spicy Lentil Soup by Stacey Antine, MS, RDN

This traditional Mediterranean soup is the perfect way to turn up the heat this winter season. High in protein and an excellent source of dietary fiber and iron, a mineral that most children don’t get enough of in their diets, makes it a recipe staple year-round.

It’s super easy to make and the “heat” can be adjusted by decreasing the red pepper flakes and black pepper!


4 cups water 1 yellow onion, thinly sliced 1 ½ cups of red lentils, dried 1 tablespoon cumin spice, ground ¼ cup lemon juice (2-3 lemons) 1 teaspoon sea salt ¼ teaspoon red pepper flakes, crushed (optional) ½ tablespoon black pepper, ground


In large saucepan, add 2 cups water, sliced onions and ½ cup red lentils and bring to a boil, stirring gently for approximately 5-7 minutes.Gradually add remaining 2 cups water, 1 cup of lentils and fold in cumin spice, lemon juice, sea salt, red pepper flakes and ground black pepper until soup mixture boils. Reduce heat to low and cover to simmer for 30 minutes until most of the liquid is absorbed.To serve, ladle soup into 6 soup bowls and garnish with chopped fresh parsley for a splash of green (optional).

Makes 6 servings (1 cup per serving).

Nutrition Facts per serving: 180 calories; 1.5g fat (0g sat fat, 0,5g mono, 1g poly; 0g trans fats); 0mg cholesterol; 31g carbohydrate (8g fiber, 2g sugar); 13g protein; 330mg sodium; 8% Daily Value (DV) vitamin C; 4% DV calcium; 40% DV iron.

Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

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