Low carb lentil soup with a lemony twist—Our lemony red lentil stew is a hearty dish that combines red lentils, vibrant spices, and zesty lemon for a cozy, flavor-packed meal.
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Jump to:
- 👪Why You'll Love This Stew
- 🧠 Nutrient Highlight: Why WE Love This
- 🍲Simple Ingredients
- 🔁Ingredient Substitutions:
- 👩🏽🍳Step-By-Step: How to Cook Red Lentils
- 😍More Lentil Recipes To Try
- 💡Recipe Tips
- 🧒🏻Tips For Kids
- ⏲️ Meal Prep Tips
- 🍴Recipe Variations
- 🥡How to Store
- 🥑Understanding the Ketogenic Diet: Potential Benefits and Risks
- ❔FAQ
- 🥣Recipe Pairings
- 📖 Recipe
- Information Source
✋🏼E aí, pessoal! Hey there, friends!
Today, I’m thrilled to share our lemony red lentil soup (or stew—depending on who you ask 😉), a cozy, one-pot recipe that’s as vibrant as it is hearty. With a nice chunky texture, zesty lemony pop, and a perfect balance of warm spices, this low-carb lentil recipe stands out as a quick, satisfying family meal.
As a busy mom, I know how chaotic life can get. Between juggling work, kids, and carving out a little me-time, a set-it-and-forget-it recipe like this is a lifesaver. Red lentils cook to perfection in no time, and I’ve included both Instant Pot and stovetop methods to make it accessible for everyone.
So, if you’re looking for a nutrient-packed meal that’s bright, flavorful, and ready in a flash, this one’s for you. And don’t forget to check out our quick sheet pan pumpkin cauliflower soup or our 10-minute zucchini broccoli soup. And if you have a tad more time, our meatless Brazilian-style rice and beans are one of our family's favorites!
👪Why You'll Love This Stew
- Minimal Prep: This recipe has minimal prep and fits seamlessly into even the most hectic schedules.
- Two Cooking Options: Whether you’re a fan of the hand-off Instant Pot or prefer the stovetop, this recipe offers flexibility to match your kitchen setup and time constraints.
- Flavorful Yet Simple: A bold blend of spices—cumin, paprika, and poultry seasoning—elevates humble ingredients into a comforting, aromatic dish that’s anything but ordinary.
- Perfect for One-Pot Nights: No complicated steps, just a hearty, satisfying meal with easy cleanup—ideal for families on the go.
- Nutritious: Protein-packed red lentils and a generous serving of veggies make this stew as wholesome as it is delicious
🧠 Nutrient Highlight: Why WE Love This
Red lentils are a staple in many diets worldwide! They are kid-friendly and low in carbs (also keto-friendly) while also being packed with beneficial nutrients for brain health! Which is why we love it so much. Here's why you should incorporate them into your family diet:
- High-Quality Protein: Red lentils are a great source of protein, containing all essential amino acids (1). With about 18 grams of protein per cooked cup, they're a fantastic way to support the body's growth, maintenance, and repair (1).
- Rich in Micronutrients: Red lentils provide a wide range of bioavailable micronutrients required for general health and well-being (1). They're a good source of iron, which is particularly important for brain health (2).
- Brain Health: The nutrients found in red lentils, including essential fatty acids, play a role in cognitive development and function (2).
- Fiber Content: Red lentils are also high in fiber, with about 15 grams per cooked cup (1). Fiber is essential for heart health, can help control blood sugar levels, and contributes to a feeling of fullness, which can help with weight management (3).
🍲Simple Ingredients
To make this our lemony red lentil keto-friendly recipe, you will need a handful of ingredients:
- Red lentils: A cup of lentils is a great source of protein and they're perfect for vegan diets.
- Carrot: I use large carrots, but I will do any variety. They will add a touch of sweetness and a pop of color.
- Kale: To increase nutrition and color to our red lentil keto-friendly dish!
- Vegetable broth: I am using a liquid-based vegetable stock but you can use powder or paste, just follow the instructions to get the right amount of liquid.
- Olive oil: A staple in my kitchen, it adds a rich, savory flavor to our stew.
- Fresh onion: I like using fresh onion as a base because it is a flavor powerhouse that forms the base of our stew.
- Fresh garlic: For that aromatic kick that we all love. Use powder if you need a milder version or if you have sensitive kids at home.
- Poultry spice: Don't let the name fool you; there are no animal products in poultry spice. I love using it in stews and soups to intensify the flavor.
- Cumin: This earthy spice is a great addition, lending a warm and aromatic character to our dish.
- Paprika: A dash of this lends a sweet-spicy note to our lentil stew.
- Lemon juice: For that zesty lemon flavor that will brighten up the whole dish. Kick it up a notch with lemon zest as well.
Optional toppings:
- Baby spinach: A great addition for some green goodness. I sometimes use spinach instead of kale or I use both for the extra green powder! Almost any fresh vegetables will work. We love adding fresh cilantro
- Avocados: Creamy and rich, they're the perfect finishing touch to our stew.
For full quantities, please see the recipe card.
🔁Ingredient Substitutions:
If you find yourself without an ingredient or two here are some substitutions that have worked for us:
- Red Lentils Alternative: If you don't have red lentils, you can use almost any type of lentil. We have tried brown lentils, green lentils, and mung beans. Even kidney beans can work in a pinch. I have also used canned lentils and it works great!
- Olive Oil Alternative: If you're out of olive oil, you can use any other cooking oil you have on hand. Coconut oil or avocado oil would be a good choice.
- Poultry Spice Alternative: Don't have poultry spice? You can make your own blend with thyme, sage, marjoram, rosemary, black pepper, and nutmeg.
- Vegetable Broth Alternative: If you're out of vegetable broth, you can use chicken broth (if not following a vegan diet) or even just water. You might need to adjust the seasoning if you use water.
- Spinach Alternative: Any leafy greens like kale or Swiss chard can be used in place of spinach.
👩🏽🍳Step-By-Step: How to Cook Red Lentils
Let's get cooking! Here are the step-by-step instructions to make our one-lemony red lentil keto-friendly stew. I've included some pro tips to make the process even easier.
Instant Pot Instructions:
- Set your Instant Pot to sauté. Add the olive oil (or water for an oil-free option) and onions. Cook until the onions are soft. This usually takes about 5 minutes.
- Next, add in the garlic and spices (poultry spice, cumin, and paprika). Cook for another minute to let the spices release their flavors.
- Now, it's time for our red lentils. Add them in and stir to coat with the spices. This helps to infuse the lentils with all those wonderful flavors.
- Add in the vegetable broth, kale, and diced carrots. Close the lid and set the Instant Pot to the 'Bean' setting for 15 minutes. You want high pressure. Pro tip: Make sure the vent is set to 'Sealing' to build pressure.
- Once the time is up, vent the Instant Pot. If you're using spinach, add it in along with the lemon juice and stir. Close the lid and let it sit for 2 minutes to wilt the spinach.
- Serve your delicious stew with some sliced avocado or over steamed rice. Enjoy!
Stove Top Instructions:
- Over medium-high heat, add your olive oil to a large pot. Add in the onions and cook until soft. This usually takes about 5 minutes.
- Next, add in the garlic and spices and cook for another minute.
- Then, add in the red lentils and stir to coat with the spices. Next, add in all the vegetable broth. Cover and let it come to a boil. Once boiling, reduce the heat to medium-low and simmer for 15 minutes. The red lentils should be soft.
- Now add in the carrots and kale and continue to cook for another 5 minutes.
- Finally, add the lemon juice and stir. If you're adding spinach, add it in here as well. Turn the heat off and close the lid. Let it sit for 2 minutes to wilt the spinach.
- Serve your delicious stew with some sliced avocado or over steamed rice. Enjoy your homemade, hearty, and healthy One-Pot Lemony Red Lentil Stew!
Feel free to adjust the spices and ingredients to suit your taste.
😍More Lentil Recipes To Try
If you have leftover lentils or want more easy ways to incorporate legumes and beans into your diet check out these recipes:
💡Recipe Tips
- Rinse Your Lentils: Before you start cooking, make sure to rinse your red lentils under cold water.
- Don't Overcook: Red lentils cook fairly quickly and can turn mushy if overcooked.
- Spice It Up: Don't be afraid to adjust the spices to your liking. The cumin, paprika, and poultry spice add a lot of flavors, but feel free to add more or less based on your preference.
- Fresh Lemon Juice: Use fresh lemon juice if possible. It really makes a difference in the overall flavor of the stew.
- Add Spinach Last: If you're using spinach, add it at the end of the cooking process. This allows it to wilt perfectly without overcooking.
🧒🏻Tips For Kids
Navigating picky eaters? I've been there with all three of my kids, you can read our tips and tricks here. Here’s how to make this stew kid-friendly:
- Tone Down the Spices: Start with milder seasoning if your kids are spice-sensitive, and adjust individual portions to taste.
- Add Familiar Favorites: Include ingredients your kids already love, For example, my youngest is a big fan of carrots, so I always make sure to add plenty to this stew.
- Involve Them in the Cooking Process: Kids are often more interested in trying something they helped make. If it's possible, involve your picky eater in the cooking process. Even simple tasks like rinsing the lentils or stirring the pot can make a difference.
Remember, every child is different, and it's all about finding what works for your family.
⏲️ Meal Prep Tips
This recipe is perfect for meal prepping! Chop your onions, garlic, and carrots a day or two ahead, or use pre-chopped vegetables for ultimate convenience. Double the recipe and freeze leftovers in individual portions for quick, ready-to-heat lunches or dinners. For school or work lunches, portion the stew into mason jars or airtight containers for a grab-and-go option. And don’t forget—the Instant Pot method is your best friend for busy weeknights!
🍴Recipe Variations
Got leftovers or want a variation to this recipe? Here are a few ideas for you to try:
- Make it Cheesy: Sprinkle in some parmesan cheese or nutritional yeast to give it that cheesy flavor. This variation works great with kids!
- Low-Carb Veggie Loaded Stew: You can add other low-carb vegetables like zucchini, bell peppers, or cauliflower to this stew to make it even more filling and nutritious. These are all keto-friendly foods that will add variety to your stew.
- Creamy Lentil Stew: For a creamier version of this stew, add a can of coconut milk towards the end of the cooking process.
- Protein-Packed Stew: If you're looking to increase the protein content of this stew, add in firm tofu, or chickpeas. For non-vegetarians, a great choice is diced chicken breast or turkey. Just make sure to sauté the poultry until it's fully cooked before adding the lentils and broth.
- Make it More like a Lentil Soup: If you have leftovers and want to change things up, you can add more broth to the stew and turn it into a comforting lentil soup.
- Serve as a Side dish: While this stew is hearty and nutritious it also makes a great side dish. Serve with a big side of Tahini Ceaser salad with crispy croutons or with baked tofu nuggets.
🥡How to Store
To store your lemony red lentil stew, let it cool then transfer it to an airtight container and store it in the fridge. It will keep well for up to 5 days. To reheat, you can use the microwave or stovetop. If using the microwave, heat in 30-second intervals, stirring in between until hot. On the stovetop, reheat over medium heat, stirring occasionally until warmed through.
Freezer: This stew freezes beautifully. Once cooled, portion the stew into freezer-safe containers or heavy-duty freezer bags. It can be frozen for up to 3 months. To reheat, thaw overnight in the fridge and then reheat on the stovetop or in the microwave as described above.
🥑Understanding the Ketogenic Diet: Potential Benefits and Risks
The ketogenic diet, often referred to as 'keto', is a low-carb, high-fat diet that has gained popularity for its potential to aid in weight loss and improve certain health markers (4,5). Typically, it involves reducing carb intake to about 20-50 grams of net carbs per day. This drastic reduction puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy instead of carbohydrates. But is it the best way for everyone to achieve overall health? Let's explore.
Potential Benefits of a Ketogenic Diet:
Research has shown that a ketogenic diet can offer several health benefits, particularly for individuals with specific health conditions like diabetes, epilepsy, or obesity (4,5):
- Weight Management: A ketogenic diet can help with weight loss and control of visceral adiposity (4).
- Blood Sugar Control: The ketogenic diet has been shown to help patients with diabetes reduce their HbA1c levels and reduce the need for insulin (5).
- Improved Lipid Profiles: The ketogenic diet has been found to improve lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (5).
Potential Risks of a Ketogenic Diet:
While the ketogenic diet can offer certain benefits, it's not without potential risks (6,7,8).:
- Increased LDL Cholesterol: The ketogenic diet can lead to higher levels of LDL cholesterol, the "bad" cholesterol that can build up in arteries and increase the risk of heart disease (6).
- Nutrient Deficiencies: The ketogenic diet can lead to lower intakes of fiber and certain nutrients due to the avoidance of food groups like legumes, fruits, and whole grains (7).
- Sustainability: Maintaining a ketogenic diet can be challenging in the long term, and it may not be as sustainable as other diets that include a broader range of food groups (7,8).
The Bottom Line
While a ketogenic diet can be beneficial under certain circumstances, it's not suitable for everyone and should be followed under the supervision of a healthcare provider. It's also important to maintain a balanced diet to ensure you're getting all the necessary nutrients. If you're considering a ketogenic diet, it's crucial to consult with a healthcare provider or a nutritionist to understand if it's the right choice for you and how to follow it safely
Remember, the key to a healthy diet is balance and variety. Even though lentils have a higher total carb intake than most keto foods, they are packed with nutritional value and can be a part of a balanced diet.
❔FAQ
You can make this stew more kid-friendly by adjusting the spices to suit their taste. You might want to reduce the amount of cumin and paprika if your kids are not fans of spicy food. Also, serving the stew over rice or with a side of bread can make it more appealing to them.
Red lentils cook up to be fairly soft so they are a great way to thicken soups and stews. They are a great addition to pureed soups to get a nice thick texture. They also work well to help thicken plant-based bolognese sauces.
Yes, you can use other types of lentils in this lentil lemon soup. Green lentils or brown lentils would work well. Just keep in mind that different types of lentils may have different cooking times, so adjust accordingly.
Yes, you can eat lentils on a low-carb diet, but in moderation. While lentils do contain carbs, they are also packed with fiber which can help to reduce the net carb content. Plus, they're a great source of protein and other essential nutrients, making this lemon lentil soup recipe a winner!
Lentils are not only healthy but they are a very inexpensive and cheap protein source. Lentils are high in protein, with roughly 18 grams of protein per cup, but they are high in iron and zinc.
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🥣Recipe Pairings
I hope you enjoyed this lemony low carb lentil stew recipe, here are some of our favorite recipe parings for this recipe:
👋🏼Até logo, amigos! Keep savoring every bite of this leftover brisket sandwich recipe and don’t forget—life’s better with a little flavor and fun. Até a próxima!
📖 Recipe
One-Pot Lemony Carrot Red Lentil Stew Recipe
Equipment
- Instant pot
Ingredients
- 2 cups red lentils dry
- 1 cups carrots diced, about 1 ½ cups
- 1 cup kale
- 6 cups vegetable broth
- 1 onion diced
- 3 cloves garlic minced
- 1 tablespoon olive oil (or use water for oilfree)
- 2 tablespoon poultry spice (there is no animal products in poultry spice)
- 1 tablespoon cumin
- 1 teaspoon paprika
- ¾ cup lemon juice
Optional toppings
- 2 cup spinach sliced small
- 2 avocados sliced
Instructions
Instant pot instructions
- Set your Instant Pot to sauté. Add the olive oil and onions. Cook until the onions are soft. This usually takes about 2-3 minutes.
- Next, add in the garlic and all the spices and cook for another 2 minutes to let the spices release their flavors.
- Add in the red lentils and stir to coat with the spices. Then add in the vegetable broth, kale, and diced carrots. Close the lid and set the Instant Pot to the 'Bean' setting for 15 minutes. Pro tip: Make sure the vent is set to 'Sealing' to build pressure.
- Once the time is up, vent the Instant Pot. Add in the lemon juice (along with the spinach if using it). Close the lid and let it sit for 2 minutes to wilt the spinach.
Stove top instructions
- Over medium-high heat, add your olive oil to a pot. Add in the onions and cook until soft. This usually takes about 2-3 minutes.
- Next, add in the garlic and spices and cook for another minute.
- Then, add in the red lentils and stir to coat with the spices. Next, add in all the vegetable broth and cover. Let it come to a boil then reduce the heat to medium-low and simmer for 15 minutes. The red lentils should be soft.
- Now add in the carrots and kale and continue to cook for another 5 minutes.
- Finally, add the lemon juice and stir. If you're adding spinach, add it in here as well. Turn the heat off and close the lid. Let it sit for 2 minutes to wilt the spinach.
- Serve with some sliced avocado or over steamed rice.
Nutrition
Information Source
- Daly, R., Gianoudis, J., Prosser, M., Kidgell, D., Ellis, K., O’Connell, S., & Nowson, C. (2015). The effects of a protein enriched diet with lean red meat combined with a multi-modal exercise program on muscle and cognitive health and function in older adults: study protocol for a randomised controlled trial. Trials, 16, 339.
- Naveed, S., Lakka, T., & Haapala, E. (2020). An Overview on the Associations between Health Behaviors and Brain Health in Children and Adolescents with Special Reference to Diet Quality. International Journal of Environmental Research and Public Health, 17(3), 953.
- Boutin, A., Moore, L., Lauzier, F., Chassé, M., English, S., Zarychanski, R., McIntyre, L., Griesdale, D., Fergusson, D., & Turgeon, A. (2017). Transfusion of red blood cells in patients with traumatic brain injuries admitted to Canadian trauma health centres: a multicentre cohort study. BMJ Open, 7(3)
- Zinn, C., Wood, M., Williden, M., Chatterton, S., & Maunder, E. (2017). Ketogenic diet benefits body composition and well-being but not performance in a pilot case study of New Zealand endurance athletes. Journal of the International Society of Sports Nutrition, 14(1).
- Crosby, L., Davis, B., Joshi, S., Jardine, M., Paul, J., Neola, M., & Barnard, N. D. (2021). Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. Frontiers in Nutrition, 8.
- Van Berkel, A. A., IJff, D. M., & Verkuyl, J. M. (2018). Cognitive benefits of the ketogenic diet in patients with epilepsy: A systematic overview. Epilepsy & Behavior, 87, 69-77.
- O'Neill, B., & Raggi, P. (2020). Clinical and scientific debates on atherosclerosis: The ketogenic diet: Pros and cons. Atherosclerosis, 292, 119-126.
- Goldberg, I. J., Ibrahim, N., Bredefeld, C., Foo, S., Lim, V., Gutman, D., Huggins, L.-A., & Hegele, R. A. (2021). Ketogenic diets, not for everyone. Journal of Clinical Lipidology, 15(1), 61-67.
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