Rating: 4.84 stars
32 Ratings
  • 5 star values: 27
  • 4 star values: 5
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, September/October 2010

Gallery

Recipe Summary

total:
1 hr 5 mins
Servings:
6
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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  • 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.

  • 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).

Tips

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 Facts

233 calories; protein 18.4g; carbohydrates 35.4g; dietary fiber 12.8g; sugars 5.6g; fat 3.2g; saturated fat 0.3g; cholesterol 0.3mg; vitamin a iu 75.6IU; vitamin c 10.8mg; folate 270.2mcg; calcium 80mg; iron 5.6mg; magnesium 64.5mg; potassium 904mg; sodium 755.7mg; thiamin 0.3mg.
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Reviews (10)

32 Ratings
  • 5 star values: 27
  • 4 star values: 5
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
10/29/2011
Great soup! I ended up using fish (mussel) broth I had frozen in the freezer which turned out great. Next time I would cut the amount of cinnamon in half (I found it overpowered the other flavours) and add an extra half teaspoon of either the curry or cumin. Will make again for sure but might add some carrots and celery for a more complete meal. Read More
Rating: 4 stars
02/16/2013
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 Read More
Rating: 5 stars
01/05/2012
This recipe is excellent!! I made this during a lunch break it was that easy - some chopping but worth it. I didn't use the mango chutney & bought Italian Parsely by mistake. I think Cilantro would be better. Hearty warming thick soup with just a bit of kick to it. Sending this one to the list of cooks I know. Pros: easy high in flavor not too hot Cons: none Read More
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Rating: 5 stars
10/29/2011
I love this soup! I had all the ingrediants and follow the recipe to the end and the result was just delicious. Couple of comments: the soup was a little bit on the spicy side (perhaps because I used my home fresh garden jalapenos) Next time I will try to use 1/2 jalapeno and there is no need to add salt at the end. Read More
Rating: 5 stars
10/29/2011
We love this recipe! This plus the quick tikka masala are two of our favorite eating well dishes ever. We don't add the mango chutney because it is delicious without it! It is one of the few recipes that we do not change modify or add more of something. Read More
Rating: 4 stars
12/18/2012
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 Read More
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Rating: 5 stars
10/30/2011
We LOVE this soup. It is easy to make -- quite fast -- and still delicious even if you don't have all the ingredients (like chutney or parsely or cilantro) on hand. I'd bet we've made this at least 10 times in the last year. Christina Bozeman MT Read More
Rating: 5 stars
03/08/2013
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 Read More
Rating: 5 stars
10/29/2011
This was a great recipe to play with. I couldn't find red lentils but regular brown ones worked just fine and they were so cheap! I also added some garam masala replaced the jalepeno with a small serrano a spoonful of coconut milk and a cubed butternut squash. YUM!! Read More