Creamy Lentil Soup

A creamy bowl of lentil soup – made with cumin, cilantro and potato to thicken it is the perfect way to warm up on a cold November night.

When I was a kid, most of our meals started with a bowl of soup. Lentil soup was often on the menu; because I was such a picky eater, the only way Mom got me to eat it was by pureeing it in the blender – I loved it!

As an adult, I’m no longer picky and I love lentils every which way, but I still find a bowl of this creamy pureed soup comforting, especially on a cold night. This makes a great first course, or serve it with avocado, rice and salad on the side to make it a meal. This is perfect for meatless Mondays if you use vegetable broth, gluten-free and leftovers are perfect for lunch – enjoy!

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Creamy Lentil Soup


  • 1 tsp olive oil
  • 3/4 cup chopped scallions
  • 2 garlic cloves, minced
  • 1 medium chopped tomato
  • 1/4 cup plus 2 tbsp fresh cilantro chopped
  • 1/2 tsp cumin powder
  • 1 cup cup dried lentils
  • 1 small red potato, peeled and diced
  • 4 cups reduced sodium chicken or vegetable broth
  • 1 bay leaf
  • kosher salt, to taste
  • black pepper, to taste


  • light sour cream
  • 2 tbsp chopped scallions, for garnish


  1. Heat a large pot over medium heat.
  2. Add the oil, scallions, garlic and tomato to the pot, season with salt and pepper.
  3. Cook stirring until soft, about 10 minutes.
  4. Stir in 1/4 cup cilantro, cumin and cook 1 minute more.
  5. Add the lentils, potato, broth and bay leaf.
  6. Bring to a boil then reduce the heat to medium low, cover and cook until the lentils become tender about 30 minutes.
  7. Remove the bay leaf, and puree the soup in the blender in 2 batches (so it doesn’t explode) until very smooth.
  8. Adjust soup with salt and pepper to taste, then ladle into bowls and top with sour cream, scallions and cilantro, if desired; serve immediately.

Nutrition Information

Yield: 4 servings, Serving Size: 1 1/3 cups

  • Amount Per Serving:
  • Freestyle Points: 2
  • Points +: 4
  • Calories: 139 calories
  • Total Fat: 1g
  • Saturated Fat: g
  • Cholesterol: 0mg
  • Sodium: 582mg
  • Carbohydrates: 30g
  • Fiber: 10g
  • Sugar: 2g
  • Protein: 12g
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