Red Lentil Soup

By Patricia • • 12 Sep 2012


A perfect fall soup, hearty and filled with vibrant colours and diverse tastes for the palate. This soup was a hit across the board for us, from infant to toddler to the adults of course.  Lentils are extremely high in protein, essential amino acids, fiber, iron, Vitamin B1 and folate. For lacto-ovo  vegetarians like us, they are a huge part of our diet and extremely delicious.



1 cup lentils
1/2 cup buckwheat
4 medium carrots grated
10 small potatoes peeled
1 small onion
4 cloves garlic
2 tbsp olive oil
vegeta/salt and pepper for seasonings
fresh parsley and sesame oil to garnish



Start by boiling the red lentils in a large pot with approximately 4 cups water. In the meantime, wash the potatoes and peel them. Wash the carrots and grate them and add to the boiling water. Next add the buckwheat.


In a separate pan, add the olive oil with the finely chopped onions and garlic and cook on low heat until the onions soften and the garlic turns slightly brown. Then add to the soup mixture. Count yourself lucky if you have a little chef helping you as I did. 


And the best part of cooking with my daughter? Besides the obvious quality time and having some extra tiny hands, it gives me a chance to teach her about health and nutrition in a very fun and interactive way.


Simmer on low heat for approximately ten minutes, adding vegeta or salt/pepper based on individual preference.


Serve hot, garnished with fresh parsley leaves and a teaspoon of sesame oil in each serving. Sesame oil really compliments the sweet essence that the carrots and lentils give to this soup. It’s benefits are innumerable, being packed with Omega-6 fatty acids, antioxidants (Vit. E), Magnesium, Iron, Calcium, Zinc and Vitamin B6 to name a few.



It also has a slightly sweet taste, which is very toddler friendly :)


3 Responses

  1. Ioan

    Mai nenorocit! Is inca la lucru si nu mai pot de foame!!!!! Draga mea Sofia… este copilul ideal, cuminte, ascultatoare, frumoasa si desteapta!!!!

  2. Rosalinda Courey

    Lentils are also commonly used in Ethiopia in a stew-like dish called kik, or kik wot, one of the dishes people eat with Ethiopia’s national food, injera flat bread. Yellow lentils are used to make a nonspicy stew, which is one of the first solid foods Ethiopian women feed their babies.”:-”

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