Rosemary Red Soup Recipe

Rosemary Red Soup Recipe

  • Makes: 6-8 Servings
  • Ready In: 50 mins
  • Prep Time: 10 mins
  • Cook Time: 40 mins

Recipe reprinted with permission from Feeding the Whole Family (third edition) by Cynthia Lair (Sasquatch Books, 2008).

This soup is a gorgeous red color with a deep, satisfying taste to match. Because of the combination of legumes and vegetables, all you need is some whole-grain bread and salad to make this into a beautifully balanced meal.

    Nutritional Information (per serving)

  • Calories: 89
  • Fat: 2g
  • Protein: 4g
  • Sodium: 214mg
  • Carbohydrates: 14g
  • Fiber: 5g
  • Sugar: 4g


  1. 3 medium carrots, chopped
    1 beet, chopped (2 if small)
    1 tablespoon extra-virgin olive oil
    1 large onion, diced
    2 tablespoons fresh chopped rosemary or 2 teaspoons dried
    1 tablespoon fresh oregano or 1 teaspoon dried
    1 cup dried red lentils
    2 bay leaves
    4-5 cups water or stock
    2-3 tablespoons light miso


    1. Scrub and chop carrots and beet.
    2. Remove tops of beet if present.
    3. No need to peel unless vegetables are not organic.
    4. Heat oil in a 4-quart pot; add onion and sauté until soft.
    5. Add carrots and beet; sauté a few minutes more.
    6. Finely chop rosemary and oregano leaves, if using fresh herbs.
    7. Wash and drain lentils.
    8. Add herbs, lentils, bay leaves, and water or stock to sautéed vegetables; bring to a boil.
    9. Lower heat and simmer 40 minutes.
    10. Remove bay leaves.
    11. Let soup cool and puree in small batches in blender or use an immersion blender.
    12. Dissolve miso in ½ cup water and stir into pureed soup.
    13. Gently reheat before serving if needed and garnish with sour cream if desired.

    FOR BABIES 6 MONTHS & OLDER: Steam a few extra carrot slices and puree with water.
    VARIATION FOR CHILDREN: Make a face in the bowl with crackers!

Cynthia Lair

Cynthia is an Assistant Professor and Culinary Curriculum Director at Bastyr University. She is also the host of the online cooking show Cookus Interruptus featuring over 170 recipes and the author of Feeding the Whole Family and the new Feeding the Young Athlete. Watch her TEDx talk How to Cut an Onion!

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