Ricardo's Red Lentil Soup

Name: Ricardo's Red Lentil Soup
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Cuisine: Mediterranean
Ingredients: 200 g Onions; 15 g Garlic cloves; 6 g Curry powder; 30 g Olive oil; 180 g Carrots; 240 g Red lentil; 30 g Harissa; 1.2 L Water; 5 g Salt

Ricardo's Red Lentil Soup · ready in 28 min · 4 servings · 280 kcal per serving · very easy · 9 ingredients

A comforting red lentil soup simmered with sweet onions, carrots, warming curry spices and a gentle kick of harissa, finished silky and aromatic for a deeply satisfying bowl.

Prep: 10 min
Cook: 18 min
Total: 28 min
Serves: 4
kcal: 280
Difficulty: very easy

Mediterranean Middle Eastern Main dishes Soups Snacks & starters Meal prep Quick (30 min or less)Vegetarian Vegan Gluten-free Dairy-free

A QiMeal recipe · Updated 3 October 2026

Ingredients · 4 servings

200 gOnions
15 gGarlic cloves
6 gCurry powder
30 gOlive oil
180 gCarrots
240 gRed lentil
30 gHarissa
1.2 LWater
5 gSalt

Equipment

stovetop, casserole, chef knife, cutting board, ladle, lid, measuring cups, serving bowls, wooden spoon

Instructions

Prep ingredients
Gather a casserole, knife, and spoon; dice the onions and carrots, mince the garlic cloves, and measure curry powder, olive oil, red lentils, harissa, and water. · 5 min
What to look for: Onions soft and fragrant
Sauté aromatics
Heat the olive oil in the casserole over medium heat, then add onions, garlic, and curry powder and cook, stirring, until soft and fragrant. · 5 min
What to look for: onions look translucent and aromatic
Add carrots
Add the diced carrots to the casserole and sauté briefly, stirring to coat them in the spiced oil. · 1 min
What to look for: carrots begin to glisten
Simmer soup
Add the red lentils, harissa, and water, bring to a gentle boil, then cover and simmer over low heat until lentils are tender. · 10 min
What to look for: lentils soften and soup thickens
Season and serve
Taste the soup, add salt as needed, stir well, then ladle into bowls and serve hot. · 2 min
What to look for: Soup thick and smooth

Nutrition (per serving)

kcal	280
Protein	14 g
Carbohydrates	36 g
of which sugars	6 g
Fat	10 g
of which saturated	2 g
Fibre	12 g
Sodium	620 mg

Nutri-ScoreA

Allergens

None of the 14 major allergens, per our data.

May contain: fodmap high

Storage and reheating

Fridge: up to 4 days
Freezer: yes, up to 3 months

Ingredient substitutions

Onions

shallots: Sweeter and milder flavor.

Garlic cloves

garlic paste: Reduce slightly to avoid bitterness.

Curry powder

ground cumin: Earthier and less complex than curry.

Olive oil

avocado oil: High smoke point and neutral taste.

Carrots

sweet potato: Adds sweetness and thickness.

Red lentil

yellow split peas: Increase simmer time.