Red Lentil Soup (Aarti Sequeira) Recipe

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Red Lentil Soup (Aarti Sequeira)
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  1. Combine the lentils, garlic, chile, ginger, onions, tomatoes and enough water to cover in a medium saucepan over medium heat. Bring the mixture to a boil, and then lower the heat and simmer until the lentils are tender, 30 to 45 minutes. Whisk the cooked lentils to release some of their starch and break them down further.
  2. Warm the oil in a small saute pan over medium heat. Add the cumin seeds and cook until they are sizzling and spluttering. Stir in the paprika and turmeric. Pour the seasoned oil onto the lentils (be prepared for a big sizzle). Stir to combine; sprinkle with salt and a small drizzle of honey. Ladle into soup bowls and garnish with cilantro, a drizzle of yogurt, lemon or lime wedges.
  3. From Food Network Kitchens; after further testing and to ensure the best results this recipe has been altered from what was in the actual episode.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 256.94 Kcal (1076 kJ)
Calories from fat 69.13 Kcal
% Daily Value*
Total Fat 7.68g 12%
Sodium 7.76mg 0%
Potassium 637.57mg 14%
Total Carbs 34.25g 11%
Sugars 3.5g 14%
Dietary Fiber 16.14g 65%
Protein 13.47g 27%
Vitamin C 10.8mg 18%
Iron 4.4mg 24%
Calcium 46.6mg 5%
Amount Per 100 g
Calories 195.93 Kcal (820 kJ)
Calories from fat 52.71 Kcal
% Daily Value*
Total Fat 5.86g 12%
Sodium 5.92mg 0%
Potassium 486.18mg 14%
Total Carbs 26.12g 11%
Sugars 2.67g 14%
Dietary Fiber 12.31g 65%
Protein 10.27g 27%
Vitamin C 8.3mg 18%
Iron 3.4mg 24%
Calcium 35.5mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5
  • 6

Good Points

  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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