Packed with fiber and protein, this curry lentil soup is a delicious one-pot meal. Fresh ginger, coconut milk, and spices fill it with rich flavor.
The first night that I made this curry lentil soup, my family came over for dinner. Every time I’ve seen my mom since, she’s asked, “Where is that curry lentil soup recipe?”
That says a lot about this soup, because my mom has very strict criteria for recipes that make it into her rotation. They have to have minimal prep, they have to be easy enough to eventually memorize (because cooking goes faster that way), and they have to be either batch-able or freezer-friendly so that she can eat them for multiple meals.
This curry lentil soup recipe checks all those boxes and more. It’s made with simple pantry ingredients like dry lentils, canned tomatoes, onions, garlic, and spices, so it’s super easy to whip up without a trip to the store. It has a short cooking time—right around 30 minutes—so you can enjoy it any night of the week, and it freezes perfectly. But best of all, it’s absolutely delicious. Coconut milk, fresh ginger, and curry powder make it rich and comforting, but thanks to a big squeeze of lime juice, it still feels fresh and light. We love this soup, and I hope you do too!
Curry Lentil Soup Ingredients
As I mentioned above, this vegan curried lentil soup is made with mostly pantry ingredients. Along with onion, spices, coconut milk, cilantro, and lime juice, it includes two of my favorite ingredients to keep on hand: French green lentils and diced fire-roasted tomatoes.
Unlike brown lentils or red lentils, which become mushy as they cook, the French green lentils hold their shape well in this soup, giving it lovely texture. They’re also a great choice for lentil salads, so they’re a staple in my pantry. If you can’t find them at your regular grocery store, you can buy Bob’s Red Mill’s French Green Lentils online.
As for the diced fire-roasted tomatoes, they give this vegan lentil soup smoky depth of flavor. They’re an excellent addition here, but I like to use them anytime a recipe calls for diced tomatoes. Try them in this lasagnaor this spaghetti bolognese(it uses lentils, too!).
How to Make Curry Lentil Soup
For how flavorful this curry lentil soup is, this recipe is simpler than you might think. Start by sautéing onions over medium heat, and then add ginger, garlic, curry powder, and red pepper flakes and sauté a few minutes more.
Next, stir in the tomatoes, lentils, water, coconut milk, sea salt, and freshly ground black pepper. Simmer until the lentils are tender, about 25 minutes. Finish the soup with chopped fresh cilantro and a squeeze of lime juice. Ladle into bowls, garnish with more cilantro, and serve!
Pair this lentil soup with crusty bread or a hearty salad like my kale salad or sweet potato salad. It would also go well with a vegetable side dish like roasted cauliflower, roasted broccoli, or a baked sweet potato.
How to Store Curry Lentil Soup
Store leftover soup in an airtight container in the refrigerator for up to 4 days. It will thicken in the fridge, so you may need to stir in a little water or vegetable broth to loosen it when you reheat it. It’s simple to warm up in the microwave or on the stovetop!
For longer storage, freeze this curry lentil soup! It keeps well in airtight containers or jars in the freezer for up to 3 months. Tip: Make sure to leave an inch of space at the top of each container so that the soup has room to expand as it freezes.
More Favorite Soup Recipes
If you love this curry lentil soup recipe, try one of these healthy soups next:
- Instant Pot Lentil Soup
- Vegetable Soup
- Easy Vegetarian Chili
- Pumpkin Soup
- Sweet Potato Soup
- Miso Soup
- Creamy Asparagus Soup
- Or any of these 35 Best Soup Recipes!
Curry Lentil Soup
Prep Time: 10 minutes mins
Cook Time: 35 minutes mins
Total Time: 45 minutes mins
Serves 4 to 6
This curry lentil soup is warming and delicious! It's made with fire-roasted tomatoes, creamy coconut milk, ginger, and spices.
Ingredients
- 2 tablespoons coconut oil
- 1 medium onion, chopped
- 4 garlic cloves, minced
- 3 tablespoons minced fresh ginger
- 1 tablespoon mild curry powder
- ¼ teaspoon crushed red pepper flakes, plus more to taste
- 1 (28-ounce) can fire-roasted diced tomatoes
- 1 cup dry French green lentils, rinsed
- 2½ cups water
- 1 (14-ounce) can full-fat coconut milk
- ½ teaspoon sea salt, plus more to taste
- Freshly ground black pepper
- ½ cup chopped fresh cilantro
- 2 tablespoons fresh lime juice
Instructions
Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and a pinch of salt and cook until soft and lightly browned around the edges, 8 to 10 minutes, reducing the heat to low as needed.
With the heat on low, add the garlic, ginger, curry powder, and red pepper flakes and cook, stirring, until fragrant, about 2 minutes.
Add the tomatoes, lentils, water, coconut milk, ½ teaspoon salt, and several grinds of black pepper. Bring to a boil, cover, and reduce the heat. Simmer, stirring occasionally, until the lentils are tender, 25 to 35 minutes. If your soup is too thick, stir in 1/2 to 1 cup more water to reach your desired consistency.
Stir in the cilantro and lime juice. Season to taste with salt and pepper and serve.
Notes
Store leftover soup in the fridge for up to 4 days. If it thickens too much in the fridge, stir in a little water while you reheat it until you reach your desired soup consistency. This soup also freezes well.
This recipe adapted from Ottolenghi’s recipe on Epicurious.
FAQs
If you're wondering if lentil soup is good for you, the answer is yes! Lentils are nutritious, rich in minerals, protein, low in fat, high in fibre (digestive health). They are a terrific vegetarian source of protein with 25% of the calories in lentils attributable to protein.
Do I need to rinse lentils before making soup? ›
The other good news: Lentils don't need to soak as beans do (though you do need to sort and rinse them before cooking). Different types of lentils cook in different amounts of time. Red lentils are the fastest cooking and they dissolve as they cook and make for a smooth soup.
Why does my lentil soup taste bland? ›
Why does my lentil soup taste bland? Lentils have a relatively mild taste and take well to seasonings. To avoid a bland lentil soup, use a flavorful broth—whether that's homemade or store-bought chicken or vegetable broth. The other key is building flavor.
What is lentil soup made of? ›
Made with dried lentils, fresh vegetables, flavorful spices, and hearty greens, it's simple, nourishing, and delicious. This lentil soup recipe might surprise you. Sure, it's simple. But that doesn't mean it's bland or boring.
What if I eat lentil soup every day? ›
Eating more lentils may help people maintain a healthy weight or lose weight. Replacing energy-dense (or high calorie) foods with legumes such as lentils can help people prevent or manage obesity and lose weight. Research suggests that regularly eating lentils may help with the management and prevention of diabetes.
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
What color lentils are best for soup? ›
With their hues ranging from yellow to orange to red, red lentils make the perfect velvety base for soups, curries, and dals. These lentils may lose their shape during cooking, but they offer a delicate texture and slightly sweet flavor.
What happens if you don't soak lentils before cooking? ›
Why Should You Soak Lentils? Certain pulses have a natural drive of causing gas and bloating in the body. Soaking mimics the natural germination process and changes the seed that is dormant and indigestible into the dal laden with nutrients and complete digestibility.
What are the black spots on lentils? ›
Severely-infected seed may be shrivelled. Tiny black spots may appear on the surface of infected seeds. Clusters of brown spots often form on the leaves, upper stems and pods. These brown fruiting bodies distinguish Ascochyta from Anthracnose.
Why does my stomach hurt after eating lentil soup? ›
Eating lentils can cause gas and bloating because they're high in fiber that your body is unable to break down. While fiber plays a large role in supporting and regulating your digestive system and bowel movements, it can also produce bacteria that leads to cramping and gas pains.
Lentils are frequently cooked with strong spices, which can cause indigestion in some people. Lentils are a good source of potassium, however, too many lentils in the diet can cause hyperkalemia (symptoms may include vomiting, fatigue, irregular heartbeat and difficulty breathing) in people with poor kidney function.
Why does my lentil curry taste bitter? ›
Your curry can taste bitter if the spices and garlic are burnt or if you've added too much fenugreek to the dish.
Is lentil soup good for bowels? ›
Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.
Is lentil soup OK for kidneys? ›
Lentils are an excellent source of plant-based kidney friendly protein, rich in vitamins, minerals and fiber. Whether used in a soup, salad, or main dish, lentils are a hearty, healthy addition to any meal. Buy lentils in dried, canned, or frozen forms.
What is the white foam on lentil soup? ›
That means the foam will typically appear when making meat-based broths and, to a lesser degree, soups made from high-protein vegetables such as chickpeas and lentils. When those coagulated proteins cluster together, they can create air pockets, which is what causes the “sudsy bubbles,” says Trout.
Which is healthier pea soup or lentil soup? ›
Peas have 6 grams of fiber, less than the almost 9 grams provided by lentils. If you are a vegetarian or vegan, lentils provide 7 milligrams of iron, while split peas only have 2.7 milligrams. Both foods are beneficial sources of potassium, with split peas providing 750 milligrams and lentils 772 milligrams per 1 cup.
Does lentil soup spike blood sugar? ›
Pulse consumption has been shown to confer beneficial effects on blood glucose and insulin levels. Lentil consumption, in particular, consistently lowers acute blood glucose and insulin response when compared to starchy control foods.
Are lentils a carb or protein? ›
Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.
Are lentils healthier than kidney beans? ›
Nutritional properties: Lentils have a lower phytate content than beans and are lower in indigestible sugars, which means that they are less likely to lead to flatulence than beans. Beans are also slightly higher in carbs than lentils, though their dietary fiber content can vary between legumes.
