Fiery Lentil Soup
Fiery Lentil Soup balances earthy lentils with a gentle kick from cayenne and red pepper flakes, rounded by sweet carrot, celery, and onion. The tomato paste enriches the broth for a fuller body and satisfying depth. Serve it for a cozy weeknight dinner or a warming lunch on a chilly day.
- Prep10 mins
- Cook35 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Fiery Lentil Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 63 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 23 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 52
- Heart Health
- 89
- Metabolic
- 52
- Digestive
- 38
- Inflammatory
- 46
- Performance
- 58
- General Wellness
- 1
Warm olive oil in a large saucepan over medium heat; cook and stir the onion and garlic until the onion turns translucent, about 5 minutes.
- 2
Stir in the carrot and celery; cook, stirring frequently, until the vegetables are tender, about 8 more minutes.
- 3
Stir in the tomato paste, crushed red pepper, cayenne pepper, salt, and black pepper; add the chicken stock and lentils and mix.
- 4
Bring the soup to a boil, then reduce the heat to low; simmer until the lentils are soft, about 20 minutes.
- Calories 175.82 kcal Moderate 9%
- Protein 8.44 g Moderate 17%
- Carbohydrate 30.48 g 11%
- Total Fat 2.63 g Low Source 3%
- Saturated Fat 0.41 g Low Source 2%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.09 mg Low Source 0%
- Sodium 570.9 mg High 25%
- Dietary Fiber 7.53 g Good Source 27%
- Total Sugars 2.59 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 135.63 mg Moderate 10%
- Iron 1.95 mg Moderate 11%
- Potassium 559.52 mg Moderate 12%
- Vitamin A 27.9 mcg Low Source 3%
- Vitamin C 25.4 mg Good Source 28%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Celery
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Fiery Lentil Soup is an American soup recipe made with 11 ingredients. It takes about 45 mins, serves 6, and is rated easy. Key ingredients include Carrot, Cayenne Pepper, Celery, and Chicken Stock. Each serving provides about 175.82 kcal, and is a good source of fiber.
Recipe Questions
- What is Fiery Lentil Soup?
- It is an American soup recipe made with 11 ingredients, usually served for soup.
- What is Fiery Lentil Soup made of?
- The main ingredients are Carrot, Cayenne Pepper, Celery, Chicken Stock, Garlic. The full list of 11 is above.
- What goes well with Fiery Lentil Soup?
- Explore these American side-dish recipes.
- How long does it take to make Fiery Lentil Soup?
- About 45 mins in total: 10 mins to prepare and 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 175.82 kcal. The full nutrition breakdown is above.
- Is Fiery Lentil Soup easy to make?
- This recipe is rated easy, with 11 ingredients and 4 steps.
- Is Fiery Lentil Soup healthy?
- Fiery Lentil Soup has an easyChef Pro health score of 58/100. Per serving, it provides 175.82 calories and 8.44 g of protein, or 17% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 570.9 mg (25% of the Daily Value). It contains Celery, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required