Bowl of lentil soup with carrot garnishes
Soups and Stews

A Spicy Spoon of Protein

Lentils are perhaps the oldest domesticated legume and are a wonderful source of low-calorie, low-fat protein, iron, fiber, and folate. They don’t need to be soaked, and they cook quickly. Red lentils are the creamy base for this soup. The recipe comes together quickly and has lovely East Indian flavors, making a tasty meal for any day of the week or a fine bowl of soup for entertaining. If you have a chopper, it will make short work of prepping the onion, carrots, and potatoes.

Prep Instructions

  • Yield: 8 (1⅔ cup) servings
  • Prep Time: 15-20 minutes
  • Cook Time: 30 minutes
  • Total Time: 45-50 minutes

Recipe Ingredients

  • 1 medium-sized onion, chopped (approximately 1½ cups)
  • Vegetable broth for sautéing
  • 5 cups water
  • 1 1/4 cups red lentils
  • 2 teaspoons cumin
  • 1 1/4 teaspoons curry powder
  • 1/2 teaspoon coriander
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon turmeric
  • 1 cup potatoes, diced
  • 2/3 cup carrots, diced
  • 1 can (15 oz.) petite-diced tomatoes in sauce
  • 1 teaspoon salt
  • 1 tablespoon Chicken-Style Seasoning


  1. Sauté onion in broth in a large kettle.
  2. Combine water, lentils, and seasonings in kettle with sautéed onion and simmer 15 minutes. Stir occasionally so lentils do not stick together.
  3. Add remaining ingredients and simmer an additional 15–20 minutes or until vegetables are tender.

Nutritional Data

Calories: 157.11
Fat: 0.87 g
Saturated Fat: 0.03 g
Cholesterol: 0 mg
Sodium: 444.64 mg
Carbohydrates: 28.40 g
Fiber: 7.08 g
Sugars: 4.23 g
Protein: 9.55 g
© AdventHealth