Curried Red Lentil Soup

This nutrient-dense Curried Red Lentil Soup is a hearty dish that is warming and comforting with a lovely heat to it from the Thai red curry paste. Coconut milk makes it deliciously creamy and it all comes together in 30 minutes flat. Healthy, easy, and perfect for a busy weeknight!

Happy New Year! Hope you managed to stay healthy and sane and were able to find little pockets of joy throughout the holidays. Like many of you, I am quite happy to leave 2021 behind and I’m staying hopeful and optimistic for 2022.

I have never been one to make resolutions, butttt…..indulgences may have hit record highs this holiday season (hello never-ending pandemic) and what better time than a shiny and bright new year to dial it all back a little. No, I’m not swearing off of anything in particular. Just to a lot less of it. A lot less meat, a lot less wine, a lot less dairy, and a lot less processed carbs. So, with that said, I’d like to announce that for the month of January I will be posting mostly plant-based, vegan recipes.

Are you still here? Good. Because not only will these recipes be healthy and make you feel good, they will be easy, they will be fast, and you are going to love them! I will spare you all the reasons why we should all be eating more plants and way less animal protein. By now, I think we all know the reasons. I do not follow a vegan diet and I don’t always eat as healthy as I should. These recipes are not meant to change anyone’s lifestyle. They’re merely providing a fun, delicious way to help limit your meat intake a few days a week. I hope you join me, you honestly will not regret it.

Curried Red Lentil Soup Recipe

I know, healthy soups are pretty cliché in January. But a pandemic is still slapping us in every which way it can and the cost of food keeps rising to exorbitant amounts by the second. Soups and meat-less stews are a great way to reduce food expenses.  A robust, hearty soup/stew is also filling, comforting, and satisfying, yet also gentle on your gut when you need it most.

There is a 5 star recipe in The New York Times for red curry lentils with sweet potatoes based on 6,000-plus reviews. It is outstanding and this soup is a bit of a mash up of that one, and Ottolenghi’s curried lentil soup from his cookbook Simple. Also outstanding.

The New York Times recipe uses Thai red curry paste and adds sweet potatoes for a little more heft and flavour; Ottolenghi uses curry powder and tomatoes in his. The recipe I share here, uses both the Thai curry paste and the curry powder and I also keep the sweet potatoes and the tomatoes. The result is a unique and utterly delicious soup that, dare I say, is also outstanding.

Best of all, the preparation of this curried red lentil soup couldn’t be easier. And because red lentils cook so quickly, it’s ready in a flash. Onions, fresh ginger, garlic, diced tomatoes, curry spices, and Thai red curry paste provide all the complex and beautiful aromatic flavours for the soup. The red lentils then simmer in vegetable broth and coconut milk until completely tender and the soup becomes a stew-like consistency. Sweet potatoes are roasted separately and added right at the end. This intensifies their sweet flavour and ensures they don’t get too mushy.

If you wish, a few handfuls of baby spinach can be added for a little extra punch green and iron. A drizzle of lime juice, chopped cilantro, and chopped peanuts complete the amazingly rich and exciting flavour profile of this soup. Enjoy the curried red lentil soup with flatbread, or served over brown basmati rice. So good!

What Are Red Lentils?

Orange-reddish in colour, these tiny lentils are most common in Indian daal dishes. You will notice that most bags of red lentil are labeled “split red lentils”. This is because red lentils have been hulled and split which means they will break down quickly when cooked.

Red lentils do not need to be soaked but should be rinsed and drained before cooked. They cook much faster than all other lentil varieties and create a thick, creamy consistency in a dish.

Like all lentils, red lentils are high in protein (1 cup contains 18 grams) which makes them a great addition to a plant-based diet. Among many other healthful benefits, red lentils are also rich in fibre, a great source of iron, magnesium, and calcium.

Ingredients and Notes

I love that this curried red lentil soup is made with easy to find ingredients that are also easy on the wallet. The convenience of canned curry paste, canned tomatoes, and ready-blended curry spices, make cooking this delicious meal a breeze on a weeknight.

Here are the ingredients you’ll need:

• Red lentils – You will need 1 cup of red lentils for this recipe. See more on red lentils above.
• Sweet potatoes – I use two medium-sized sweet potatoes (about 1 – 1 1/2 pound).
• Thai red curry paste – This may be the only ingredient you don’t typically stock in your pantry. I only use the maesri brand which uses real ingredients, has no preservatives, and the flavours are truly authentic. You should be able to find it at most Asian grocery stores. This recipe calls for 3 tablespoons of the maesri red paste and I don’t find it makes the soup very spicy at all. If you’re serving it to younger kids, or you don’t like much spice, reduce the amount accordingly. Aroy-D is another brand I like but note that it is much spicier and not always vegetarian.
• Garam masala or curry powder – Though these two spice blends are not always interchangeable, for this curried red lentil soup either one will work. Garam masala is not typically spicy but if you are using a hot curry powder, use less to start. Otherwise, it could be too spicy along with the red curry paste.
• Turmeric – Delicious in all curries with awesome anti-inflammatory benefits, too.
• Onions, garlic, ginger – For the best aromatic flavour, use fresh garlic and ginger.
• Diced tomatoes – Canned diced, or crushed, tomatoes are best for this soup. If you only have canned whole tomatoes, drain 3 or 4 from the juice and chop them up.
• Vegetable broth or water – If you have a good-quality store-bought vegetable broth, go ahead and use that. I like this one. Otherwise, water works really well here.
• Lime juice – Optional, but the bright hit of acid really boosts the flavour of the soup.
• Cilantro – Chopped fresh cilantro is a flavourful garnish that is fabulous in this lentil soup.
• Salt and pepper – To season.
• Baby spinach – Optional, but if you want to incorporate some greens, baby spinach is great in this soup.
• Chopped peanuts – Again, completely optional for topping but I really enjoy the flavour and bit of texture and crunch they lend to the soup.

How To Make Curried Red Lentil Soup

I like to start by roasting the sweet potato chunks which intensifies their flavour and sweetness. If you’re in a hurry, you can skip this step and simply cook the sweet potatoes in the soup.

1. Start by roasting the sweet potatoes.

• While the sweet potatoes are roasting, make the soup. In a heavy-bottomed soup pot, heat a few tablespoons of olive oil over medium-high. Add the onions and cook, stirring occasionally, until soft and golden, 5 to 6 minutes.
• Stir in the garlic, ginger, curry paste, turmeric, and garam masala and continue to cook, stirring constantly, for about 1 minute.

• Add the lentils, broth, tomatoes, salt and pepper and give everything a good stir. Pour in the coconut milk (reserving 1/4 cup for later), stir again and bring to a boil. Lower the heat to medium-low and simmer, uncovered, stirring occasionally, for 15 minutes.

• Add the roasted sweet potatoes and cook for 3 to 4 minutes longer. Stir in the spinach and cook until just wilted, about 2 minutes. If the soup seems too thick, add a 1/4 to 1/3 cup of water.

• Remove from heat and stir in the lime juice. Taste and adjust seasoning with a pinch of salt, if needed. Serve in bowls drizzled with the reserved coconut milk, and garnish with chopped cilantro and chopped peanuts, if using.

Tips To Make A Great Curried Red Lentil Soup

• Roast the sweet potatoes. This extra step is really worthwhile. Roasting the sweet potatoes really intensifies their sweetness and because they are added at the end, they don’t get mushy.
• Use relatively fresh lentils. Though lentils last really long, if they are too old they will not soften when cooked. I try not to keep an open bag of lentils longer than 6 to 8 months.
• Rinse the lentils. Lentils should be rinsed in case they are dusty or have bits of dirt. Rinsing also helps reduce foaming.
• Don’t cook red lentils on high heat. Red lentils cook really fast and high heat will turn them mushy in an instant. I don’t mind the creamy texture of overcooked red lentils but they really are best when they retain a bit of a bite.
• Adjust the heat level to your taste. Curry pastes, and curry spice blends, will vary greatly in heat level depending on the brand. Start will less and add more as you go.
• Double the recipe for leftovers. This curried red lentil soup gets more delicious every day which makes it great for meal prep. Double the recipe and you’ll enjoy the most amazing lunches for days.

• Chicken and Rice Soup
• Butternut Squash Soup
• Lentil and Brown Rice Soup
• Instant Pot Barley Minestrone Soup

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Curried Red Lentil Soup

Author: Sandra Valvassori

This nutrient-dense Curried Red Lentil Soup is a hearty dish that is warming and comforting with a lovely heat to it from the Thai red curry paste. Coconut milk makes it deliciously creamy and it all comes together in 30 minutes flat. Healthy, easy, and perfect for a busy weeknight!

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Servings 4 to 6

Ingredients  

1x2x3x

• 3 tablespoons olive oil, divided
• 1 pound sweet potatoes about 2 medium sweet potatoes, peeled and cut into 1-inch cubes
• kosher salt and freshly cracked pepper
• 1 medium yellow onion finely chopped
• 3 garlic cloves minced (about 1 tablespoon)
• 1 1-inch piece fresh ginger, peeled and grated (or finely minced)
• 3 tablespoons Thai red curry paste
• 1 teaspoon ground turmeric
• 1 tablespoon garam masla or curry powder
• 1 cup red lentils rinsed and drained
• 4 cups low-sodium vegetable stock or water
• 1 14-ounce (400ml) can diced or chopped tomatoes
• 1 13-ounce (400ml) can full-fat coconut milk, divided
• 4 cups loosely packed baby spinach
• ½ lime juiced
• Fresh cilantro leaves for serving
• 1/4 cup chopped peanuts optional, for garnish

Instructions 

• Preheat oven to 400ºF. Place sweet potatoes on a parchment-lined baking sheet and drizzle with 1 tablespoon olive oil. Season with a pinch of salt and a few cracks of pepper, then toss to coat. Roast just until tender, about 12-15 minutes. (*See notes if you prefer to not roast the sweet potatoes).
• While the sweet potatoes are roasting, make the soup. In a heavy-bottomed soup pot, heat the remaining 2 tablespoons of olive oil over medium-high. Add the onions and cook, stirring occasionally, until soft and golden, 5 to 6 minutes. Stir in the garlic, ginger, curry paste, turmeric, and garam masala (or curry powder) and continue to cook, stirring constantly, for about 1 minute.
• Add the lentils, broth, and tomatoes, and season with 1 teaspoon salt and few generous grinds of pepper. Give everything a good stir, scraping the bottom of the pot as you stir. Reserve 1/4 cup of the coconut milk for later. Pour in the remaining coconut milk, stir again, and bring to a gentle boil. Lower the heat to medium and simmer, uncovered, stirring occasionally, for 15 minutes. Add the roasted sweet potatoes and cook for 3 to 4 minutes longer.
• Stir in the spinach and cook until just wilted, about 2 minutes. If the soup seems too thick, add a 1/4 to 1/3 cup of water.
• Remove from heat and stir in the lime juice. Taste and adjust seasoning with a pinch of salt, if needed. Serve in bowls drizzled with the reserved coconut milk, and garnish with chopped cilantro and chopped peanuts, if using.

Notes

Recipe adapted from The New York Times and Ottolenghi Simple 

*Sweet potatoes: If you prefer to skip the step of roasting the sweet potatoes, simply add them to the pot at the same time as the lentils. Cook the lentils for a total of 18 to 20 minutes, or until sweet potatoes are tender. Proceed with recipe.

To Store, Freeze, and Reheat

Leftovers can be stored in the fridge in an airtight container for up to 5 days. To reheat, place the the soup in pot over medium heat. Add a 1/4 cup of vegetable broth or water and heat, stirring occasionally, until warmed through.

To Freeze: This curried red lentil soup also freezes really well. Once cooled, place in freezer-safe containers and freeze for up to 3 months. Let thaw in the refrigerator overnight, on the counter for a few hours, or uncovered in the microwave. Reheat as instructed above.

Keywords: Curried lentil recipe, red lentils, coconut curry

Cuisine Dairy Free, Gluten Free, Indian, Vegan,

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