Sweet Lentil Soup with Asparagus Tips


This started out as a soup recipe but can be used as a vegetarian rice dish. A sweet accompaniment to a plate of Basmati rice and assorted Indian breads.

Prep Time:
15 mins
Cook Time:
1 hr 15 mins
Total Time:
1 hr 30 mins
8 servings


  • 3 tablespoons olive oil

  • 1 medium head garlic

  • ¼ teaspoon dried basil

  • 1 red bell pepper

  • 2 ½ cups dry lentils

  • 2 (32 fluid ounce) containers chicken broth

  • 1 ½ large carrot, shredded

  • 1 large onion, grated

  • 1 cup asparagus tips

  • 1 cup sweet peas

  • ¼ cup white sugar

  • 2 tablespoons orange marmalade

  • 2 tablespoons curry powder

  • 1 pinch saffron

  • 1 teaspoon kosher salt

  • ground black pepper to taste


  1. Preheat oven to 450 degrees F (230 degrees C).

  2. Cut the top off of the head of garlic and place in a shallow dish in 1 inch of water. Drizzle with 2 tablespoons olive oil, sprinkle with basil, cover and place on a baking sheet. Halve and seed the bell pepper, drizzle with remaining 1 tablespoon olive oil and place on the baking sheet.

  3. Bake garlic and pepper in preheated oven until pepper is browned and garlic is soft, 20 to 40 minutes. Remove from oven and, when cool enough to handle, remove skin from pepper and chop. Squeeze out garlic cloves and mash together in a bowl to form a paste.

  4. While garlic and pepper are baking, combine lentils and chicken broth in a large pot over medium heat. Bring to a boil, then reduce heat and simmer 40 minutes, until lentils are just tender.

  5. Stir garlic paste, bell pepper, carrots, onion, asparagus, peas into lentil mixture, adding more broth to thin if necessary. Season with sugar, marmalade, curry powder, saffron, salt and pepper. Simmer 30 minutes more, until vegetables are tender and flavors are well blended.

Nutrition Facts (per serving)

319 Calories
7g Fat
51g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 319
% Daily Value *
Total Fat 7g 8%
Saturated Fat 1g 5%
Cholesterol 6mg 2%
Sodium 1368mg 59%
Total Carbohydrate 51g 18%
Dietary Fiber 14g 51%
Total Sugars 16g
Protein 17g
Vitamin C 37mg 184%
Calcium 64mg 5%
Iron 6mg 34%
Potassium 725mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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