Patis Table Red Lentils: A Chef’s & Nutritionist’s Word Ultimate Guide

Imagine a pot bubbling gently on the stove, wafting aromas of garlic, cumin, and slow-simmered lentils through your kitchen. That’s the comfort of Patis Table Red Lentils—a dish deeply rooted in Middle Eastern, Indian, and Mediterranean cuisines, yet versatile enough to find a home in any culture.

Traditionally, red lentils are a symbol of nourishment, community meals, and humble wellness. At Patis Table, the focus is on quality—sustainably sourced legumes that cook down into silky, flavorful perfection.

But beyond their warm, earthy taste, red lentils are a nutritional powerhouse—rich in plant-based protein, iron, folate, and dietary fiber, making them ideal for vegans, vegetarians, and health-focused eaters.

Ingredient & Calorie Table: Patis Table Red Lentil Soup

Ingredient Item	Exact Quantity (metric + cups/tsp)	Calories (per listed quantity)
Patis Table Red Lentils	200g (1 cup dried)	680 kcal
Yellow Onion (chopped)	100g (1 medium)	40 kcal
Garlic (minced)	10g (2 cloves)	14 kcal
Carrot (diced)	60g (½ medium)	25 kcal
Tomato Paste	30g (2 tbsp)	30 kcal
Olive Oil	15ml (1 tbsp)	119 kcal
Ground Cumin	2g (1 tsp)	8 kcal
Ground Turmeric	1g (½ tsp)	4 kcal
Ground Coriander	1g (½ tsp)	3 kcal
Black Pepper	0.5g (¼ tsp)	1 kcal
Sea Salt	5g (1 tsp)	0 kcal
Vegetable Stock	960ml (4 cups)	60 kcal
Lemon Juice (fresh)	15ml (1 tbsp)	4 kcal
Fresh Cilantro (garnish)	5g (2 tbsp chopped)	1 kcal
Optional Chili Flakes	1g (¼ tsp)	2 kcal

Total Estimated Calories: 991 kcal (per pot; ~4 servings = 248 kcal per serving)

Nutritional Science of Red Lentils & Key Ingredients

Red Lentils (Patis Table Quality)

Protein: ~18g per cup cooked – ideal for plant-based diets.
Fiber: ~15g per cup – excellent for gut health.

Micronutrients: High in folate, magnesium, and iron.

Spices: Anti-inflammatory Allies

Turmeric: Contains curcumin, a powerful anti-inflammatory.
Cumin & Coriander: Aid digestion and add aromatic warmth.

Citrus & Herbs: Vitamin Boost

Lemon juice adds a tangy brightness and vitamin C, which boosts iron absorption.
Cilantro offers antioxidants and a refreshing finish.

Step-by-Step Cooking Method with Chef’s Pro Tips

Step 1: Prep Your Base

Finely chop 1 medium yellow onion, 2 garlic cloves, and ½ carrot.

Rinse 1 cup (200g) Patis Table Red Lentils under cold water until water runs clear.

🔪 Pro Tip: Chop ingredients evenly to ensure uniform cooking and texture.

Step 2: Sauté the Aromatics

Heat 1 tbsp olive oil in a heavy-bottomed pot over medium heat.
Add onion and cook for 3-4 minutes until translucent.

Stir in garlic, carrots, and 2 tbsp tomato paste, cooking for another 2 minutes.

Bold Technique: Allow tomato paste to “caramelize” slightly—it intensifies umami flavor!

Step 3: Add Spices

Sprinkle in cumin, turmeric, coriander, pepper, and salt.
Cook the spices for 1 minute to bloom their aroma.

👃 “You’ll know it’s ready when the spices become fragrant and the oil turns golden.”

Step 4: Simmer to Perfection

Pour in 4 cups vegetable stock and the rinsed lentils.
Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes.

🥄 Stir occasionally to avoid sticking and ensure even cooking.

Step 5: Final Touches

Once lentils are tender and the soup has thickened, stir in 1 tbsp lemon juice.

Adjust seasoning if needed.

Step 6: Garnish & Serve

Ladle into bowls and garnish with chopped fresh cilantro and a pinch of chili flakes (optional).

Serving Suggestion: Pair with whole-grain flatbread or a dollop of Greek yogurt.

Calorie Optimization: 5 Healthier Cooking Tweaks

Swap Olive Oil for a Calorie-Free Spray
- Saves ~100 kcal without sacrificing sauté power.

Increase Vegetable Volume
- Add zucchini, spinach, or celery to lower calorie density.
Skip the Tomato Paste (for keto)
- Reduces carbs slightly while preserving depth with spices.
Replace Vegetable Stock with Water + Bouillon Cube
- Some stocks are high in sodium or calories.

Portion-Control Garnishes
- Limit chili oil or croutons for a leaner finish.

FAQ: Cooking, Substitutions & Storage

How do I store Patis Table Red Lentils soup?

Refrigerate in an airtight container for up to 5 days.

Freeze in portions for up to 3 months—thaws beautifully!

Can I substitute red lentils?

Yes! Try yellow split peas or moong dal for similar texture.
Brown lentils take longer to cook and remain firmer—adjust cook time.

Is this recipe gluten-free?

Absolutely—just ensure your stock and spice brands are certified gluten-free.

Is it vegan-friendly?

100%! No animal products are used. For added creaminess, stir in coconut milk or plant-based yogurt.

Can I use an Instant Pot?

Yes. Use Sauté mode for steps 1–3, then cook on High Pressure for 8 minutes, natural release for 5.

Cultural Context: Lentils Across Borders

Red lentils are a staple in:

Indian Dal Tadka
Turkish Mercimek Çorbası
North African Harira

Each variation shares a love of spices, simmering traditions, and a belief in the healing warmth of legumes. Patis Table elevates this tradition by offering farm-to-bag quality red lentils with consistent cooking performance.

Final Thoughts: Why Patis Table Red Lentils Belong in Your Pantry

From protein-packed lunches to cozy weeknight dinners, Patis Table Red Lentils offer a rare blend of:

Ease (30-minute prep),
Nutrition (under 250 kcal/serving),

Versatility (vegan, gluten-free, customizable),
Tradition (globally beloved and culturally rich).

So, the next time you’re craving something satisfying yet light, reach for Patis Table Red Lentils—and let the gentle simmer of heritage, health, and heart fill your bowl.