4.7 from 255 votes
Curry Lentil Soup
Curry Lentil Soup blends red lentils with aromatic yellow curry powder, garlic, ginger, and vegetable broth, enriched by coconut milk and fire-roasted tomatoes. The soup is thick yet gently textured, with a balance of earthiness and mild heat, brightened by fresh cilantro and optional lime for garnish. It offers a warming, spiced dish that is both nutritious and satisfying.
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
Servings:
4
Calories:
338 kcal
Course:
Main Course, Soup
Cuisine:
American
Ingredients
- 2 tablespoons olive oil or coconut oil
- 1 yellow onion diced, medium
- 1 carrot diced
- 1 red bell pepper seeds removed and diced
- 4 garlic finely chopped, cloves
- 2- inch ginger peeled and finely grated, piece
- 1 tablespoon yellow curry powder
- 1/4 teaspoon red pepper flakes crushed
- 3/4 cup red lentils rinsed, drained, and picked over
- 2 1/2 cups vegetable broth
- 1 14.5- ounce diced fire roasted tomatoes canned
- 1 13.5- ounce coconut milk shaken well
- 1/2 cup cilantro chopped
- kosher salt to taste
- black pepper to taste
- cilantro drizzle of coconut milk, lime wedges, garnish, extra
Instructions
- In a large pot, heat the oil over medium-high heat. Add the onion, carrot, and red bell pepper and cook until tender, about 4 to 5 minutes.
- Stir in the garlic, ginger, curry powder, and crushed red pepper flakes. Cook for 1 minute and stir in the red lentils.
- Pour in the vegetable broth, tomatoes, and coconut milk. Stir in the cilantro and season with salt and pepper. Bring the soup to a boil and then reduce the heat to low. Simmer for 20 minutes, stirring occasionally, or until the lentils are soft, but not mushy. Taste the soup and season with additional salt and pepper, if necessary.
- Ladle the soup into bowls and garnish with cilantro, a drizzle of coconut milk, and a squeeze of lime juice, if desired. Serve immediately.
Cup of Yum
Notes
- Store leftover soup in the refrigerator for up to 5 days safely.
- Freeze the soup in appropriate containers for up to 3 months for longer storage.
- This recipe is adapted from Ottolenghi's version, balancing spices and ingredients for a mild curry lentil flavor.
Nutrition Information
Calories
338kcal
(17%)
Carbohydrates
39g
(13%)
Protein
11g
(22%)
Fat
15g
(23%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
5g
(25%)
Sodium
860mg
(36%)
Potassium
534mg
(11%)
Fiber
13g
(52%)
Sugar
8g
(16%)
Vitamin A
4395IU
(88%)
Vitamin C
46mg
(51%)
Calcium
80mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 338
% Daily Value*
| Calories | 338kcal | 17% |
| Carbohydrates | 39g | 13% |
| Protein | 11g | 22% |
| Fat | 15g | 23% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 860mg | 36% |
| Potassium | 534mg | 11% |
| Fiber | 13g | 52% |
| Sugar | 8g | 16% |
| Vitamin A | 4395IU | 88% |
| Vitamin C | 46mg | 51% |
| Calcium | 80mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.