Curried Red Lentil Soup


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.

Cook Time:
25 mins
Additional Time:
40 mins
Total Time:
1 hrs 5 mins
6 servings, about 1 1/2 cups each


  • 1 tablespoon canola oil

  • 1 large onion,chopped

  • 3 cloves garlic,minced

  • 2 tablespoons minced fresh ginger

  • 1 jalapeño pepper, seeded and minced

  • 1 ½ 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


  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 Facts (per serving)

233 Calories
3g Fat
35g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 233
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 13g 46%
Total Sugars 6g
Protein 18g 37%
Total Fat 3g 4%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Vitamin A 76IU 2%
Vitamin C 11mg 12%
Folate 270mcg 68%
Sodium 756mg 33%
Calcium 80mg 6%
Iron 6mg 31%
Magnesium 65mg 15%
Potassium 904mg 19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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