Curried Red Lentil Soup

29 Reviews
From: EatingWell Magazine September/October 2010

This curried red lentil soup is inspired by the Indian side dish dal; the Hindi word means “split” and refers to the split peas or lentils used in its preparation. Fragrant ginger, curry, cinnamon and cumin add lots of rich flavor. Look for lentils and spices in bulk—you'll often get a better deal and you can buy just the amount you need.

Ingredients 6 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon canola oil
  • 1 large onion,chopped
  • 3 cloves garlic,minced
  • 2 tablespoons minced fresh ginger
  • 1 jalapeño pepper, seeded and minced
  • 1 1/2 tablespoons curry powder
  • 1 teaspoons cinnamon
  • 1 teaspoon ground cumin
  • 2 bay leaves
  • 1 1/2 cups red lentils, rinsed and picked over (see Note)
  • 8 cups reduced-sodium chicken broth
  • 3 tablespoons chopped fresh cilantro, or parsley
  • 2 tablespoons lemon juice
  • 2 tablespoons mango chutney
  • Salt & freshly ground pepper, to taste
  • 1/3 cup plain nonfat yogurt

Preparation

  • Active

  • Ready In

  1. Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring often, for about 5 minutes more.
  2. Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
  3. Discard bay leaves. Stir in cilantro (or parsley) and lemon juice. Season with pepper. Ladle the soup into bowls and garnish with yogurt and chutney (if using).
  • Ingredient notes: Red lentils are excellent in soups, salads and vegetarian stews. You can find them in the natural-foods section of your supermarket or in natural-foods stores.
  • Look for mango chutney in the Indian section of the supermarket. Not sure what else to do with mango chutney? Whisk some with yogurt for a quick dressing, dip or marinade. Or serve with grilled meat, fish or chicken.

Nutrition information

  • Serving size: about 1 1/2 cups
  • Per serving: 233 calories; 3 g fat(0 g sat); 13 g fiber; 35 g carbohydrates; 18 g protein; 270 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 76 IU vitamin A; 11 mg vitamin C; 80 mg calcium; 6 mg iron; 756 mg sodium; 904 mg potassium
  • Nutrition Bonus: Folate (68% daily value), Iron (32% dv), Potassium (25% dv), Magnesium (16% dv), Vitamin C (15% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1/2 vegetable, 1 1/2 lean meat, 1/2 fat

Reviews 29

April 25, 2016
profile image
By: EatingWell User
Smells great...but... I'm trying to keep track of my points (weight watchers) and this is only about 5 points a serving!! BUT...how much is a serving? It says it serves six, but I made it for lunches, so how much should a serving be? Thank you! Pros: Soooooo quick and easy!
February 03, 2016
profile image
By: Tamara Monasterio
My teenager loved it over rice- simple and satisfying! I used ground ginger because I did not have fresh. I also used less chicken broth (about 5-6 cups) because I wanted a thick soup to pour over rice and cut down the garlic cloves to only two. The soup was a hit with the entire family, including my teenage son who is very picky! Pros: Easy to make and cooked in about half the time in dutch oven. Cons: No cons, will make it again!
January 28, 2016
profile image
By: EatingWell User
Excellent flavor This is an easy soup to make for Red Lentils cook up quickly. I have never added Cinnamon b/c I don't care for it. Soup is hot spicy first day but diminishes in hotness the next day. Very good for a winter soup. I make this often during the colder months. Pros: rich, creamy, has a little heat, Cons: none
November 07, 2015
profile image
By: EatingWell User
This soup is awesome. I make it a lot in the fall and winter. The aroma is fabulous and matches the flavor. Quick and easy - just the right amount of heat. Heat diminishes on day two. Freezes well too. Pros: Super flavorful, smooth & creamy Cons: none
September 16, 2015
profile image
By: EatingWell User
Delicious recipe that's packed with flavour I LOVE this recipe. I've made it a few times now and every time I do it turns out beautifully. I'm no chef, so finding recipes that are relatively easy to make, inexpensive and delicious is like stumbling upon gold. This dish marries some beautiful flavours and is definitely something I'll continue to make again and again. Pros: ingredients found in pantry, inexpensive, delicious
March 08, 2013
profile image
By: babyhippo
Finally, my husband complimented my cooking!! It's not often that my husband tells me that I made something delicious. This recipe was VERY flavorful & easy to make. The red lentils get soft/mushy very quickly so everything was done in less than an hour. The recipe filled our house with flavor - my husband said it smelled like an indian restaurant when he walked in the house. I'll definitely make this one again! Pros: Very easy & had most ingredients in house
February 16, 2013
profile image
By: bluemtnsophie
Best curried lentil soup I've made After making it according to the recipe, I found it needed some veg, so followed the track of the reviewer who added diced sweet potato. Chard and Kale were outrageously expensive this time of year, so added some frozen spinach, although the heft in kale or chard would have been better. Used some chickpeas and only a cup of lentils. Didn't have the red, so used French greens. Used less broth than called for. Also, didn't have a jalapeno, but the curry powder I used was hot enough. Pros: Great base; healthy; inexpensive Cons: Needed something
December 18, 2012
profile image
By: EatingWell User
Flavor & Scent Explosion!! Yummmmm....The only changes I made were using fewer lentils (didn't have enough on hand...had a little less than a cup), using regular and not red lentils (already had regular ones in my cupboard), and no mango chutney (I would love to try it the next time....couldn't find it on my shopping trip this time). So easy to prepare...very little chopping required.This is fantastic!!! Amazing flavor and scent combination! Will absolutely be making this again and again!!! Pros: Flavor, Scent, Easy-to-prepare, Healthy
November 18, 2012
profile image
By: EatingWell User
This soup is delicious. Used half the amount of cinnamon per other reviews and it was plenty. Did not have a jalapeno so I used 1 1/2 tsp. canned diced jalapeno. Just the right kick for me - a little too much for my six and four year old who both really enjoyed this soup. One ate it over steamed rice and the other dipped tortilla chips in it. Will make again and again!