Red Lentil and Orange Soup With Warming Spices

Serves 4.

Note: This is a light yet satisfying soup that makes a fine one-bowl meal topped with whole-milk Greek yogurt and pita or baguette. Top it with cooked chicken or shrimp if you’d like something heartier. From Beth Dooley.

• 2 tbsp. coconut or vegetable oil

• 1 onion, chopped

• 3 shallots chopped

• 1 tbsp. grated fresh ginger, or to taste

• 1 tsp. ground cumin

• Zest and juice of 1 large orange, or more to taste

• 4 c. (1 quart) chicken or vegetable stock

• 2 large carrots, peeled and sliced

• 1 c. red lentils

• Water as needed

• Salt and freshly ground black pepper

• Chopped fresh cilantro for garnish


In a heavy pot set over medium, heat the oil, stir in the onion and shallots and sauté until they turn pale gold, about 3 to 4 minutes. Stir in the ginger, cumin, orange zest and juice, stock, carrots and lentils.

Bring to a simmer, partly cover the pot, and cook until the lentils are soft, about 20 to 25 minutes, adding a little water if the soup seems too thick.

Using an immersion blender or working in batches, purée half the soup and return it to the pot. It should be slightly chunky. Season with salt and pepper and serve garnished with the cilantro.

Nutrition information per serving:

Calories 310

Fat 9 g

Sodium 160 mg

Carbohydrates 42 g

Saturated fat 6 g

Total sugars 7 g

Protein 18 g

Cholesterol 0 mg

Dietary fiber 10 g

Exchanges per serving: 3 starch, 1 lean protein, 1 fat.