Curried Red Lentil Soup

You'll Love This Hearty Soup

Red lentils tend to lose their shape and become comfortingly creamy when fully cooked. Their neutral flavor makes them a blank palette for absorbing whatever delicious seasonings you choose to season them with. This hearty stew relies on curry powder for some exotic flavor and anti-inflammatory properties.

Prep time: 10 minutes
Cook time: 30-40 minutes
Serves: 6

Recipe Ingredients

  • 2 tablespoons avocado oil
  • 1 yellow onion, chopped
  • 2 tablespoons minced garlic
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon curry powder
  • 2 teaspoons Garam Masala (optional)
  • 2 teaspoons ground cumin
  • 1(14.5-oz) can fire-roasted diced tomatoes
  • 1 3/4 cups red lentils
  • 1 quarts low-sodium vegetable or chicken broth
  • 1 can coconut milk
  • 1 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 3 cups finely chopped kale, spinach, collards or Swiss chard


  1. Heat oil over medium heat in a large stockpot. Sauté onion for 3 minutes, until it begins to soften. Add garlic, ginger, and spices and sauté for an additional 2-3 minutes. If ingredients begin to stick to the pan, use a few tablespoons of water or broth to deglaze.

  1. Add tomatoes, red lentils, broth, and coconut milk. Simmer for 25-30 minutes, until lentils are fully cooked.

  1. Season with salt and pepper. It’s important to wait until lentils are fully cooked to add salt, otherwise salting early can harden the lentils and keep them from cooking properly.

  1. Optional: Using an immersion blender, puree soup to desired consistency. Or carefully transfer a few ladles of the soup to a blender and puree. Stir the pureed portion back into the soup pot.

  1. When ready to serve, place approximately ½ cup finely chopped greens at the bottom of each soup bowl and pour soup over greens. Stir to allow greens to disperse evenly throughout and give them time to wilt before eating.

Cook’s notes: This soup freezes well, but don't add the greens until you’re ready to thaw and reheat. To freeze, cool soup completely before transferring into a glass mason jar. Fill the jar, leaving approximately 2 inches of space at the top to allow the soup to expand while cooling.

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Lisa Markley, MS, RDN, LD

About the Recipe Author

Lisa Markley, MS, RDN, LD, is an integrative dietitian culinary nutrition expert with nearly two decades of experience working towards improving the health of others. She is passionate about educating others how to harness the healing power of food and healthful lifestyle changes.