Red Lentil Soup with Root Vegetables and Sage
Recipe type: Soup
Serves: 8
This savory soup, rich in carotenoid antioxidants, is a bright, sunny shade of orange—the perfect way to cheer up the cloudiest of days. Its herbal flavor—which includes the warm flavors of the Mediterranean spices sage and smoked paprika—and hearty texture make it ideal to pair with a salad, such as Haricots Verts, Tomato, and Almond Salad (page 32) or a sandwich half. When it comes to crafting delicious soups, it’s all about letting spices and herbs infuse each bowl with tantalizing taste and aroma, as well as potent antioxidant and anti-inflammatory properties that can boost disease protection. From Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes Copyright © 2014 Sharon Palmer
  • 6 cups water
  • One 14.5 ounce can diced tomatoes, no salt added, with liquid
  • 1 teaspoon reduced sodium vegetable broth base
  • 1 small onion, diced
  • ½ medium bell pepper (red, yellow, or orange), diced
  • 1 cup celery, chopped
  • 2 medium carrots, chopped
  • 2 small red potatoes, diced
  • 2 medium garlic cloves, minced
  • 1 cup dried red lentils
  • 1 ½ teaspoons dried sage
  • ½ teaspoon low-sodium herbal seasoning blend
  • ½ teaspoon smoked paprika
  1. Combine the water and tomatoes in a large pot on the stovetop. Stir in the broth base and turn the heat to medium-high.
  2. dd the onion, bell pepper, celery, carrots, potatoes, garlic, red lentils, sage, herbal seasoning, and paprika.
  3. Stir well, cover, and bring to a boil. Reduce the heat to medium and simmer for 40 to 45 minutes, until the vegetables are tender. Add water as needed to replace moisture lost to evaporation, although the consistency should be thick and hearty.
  4. {Liz} I added salt and pepper to taste and topped with grated Parmesan cheese.
Star nutrients: folate (34% DV), thiamin (17% DV), vitamin A (49% DV), vitamin B6 (14% DV), vitamin C (53% DV), vitamin K (17% DV), iron (13% DV), magnesium (11% DV), potassium (15% DV)
Nutrition Information
Serving size: About 1 cup Calories: 141 Fat: 0g Carbohydrates: 27g Sodium: 25mg Fiber: 10g Protein: 8g
Recipe by Lizs Healthy Table at