Rating: 5 stars
12 Ratings
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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.

Source: EatingWell Magazine, September/October 2010


Recipe Summary

1 hr 5 mins


Ingredient Checklist


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.

  • 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).


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

about 1 1/2 cups
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.

1 1/2 starch, 1/2 vegetable, 1 1/2 lean meat, 1/2 fat