January 22, 2016
Red Lentil Curry Soup
Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You've gotta make this protein packed soup! | www.delishknowledge.com
This post brought to you by Pacific Foods. As always, content and words are my own. Thanks for supporting the brands that make DK possible.

Oh, this soup. As in the one I’ve been eating almost non-stop for an entire two weeks. It’s the problem (but not-really-a-problem) of recipe development. Make it, tweak it, eat it non-stop until you are finally convinced that you’ve found the winning combination. Then, make it again a few days later because you miss it and have to have it.

I made another batch of this when I was back in Virginia last week; I really wanted my mom to try it and I wanted to show my sister how to use red lentils in a soup. You know the happy dance you do when someone takes a bite of something you made and loves it? (Just me?) Well, let’s just say I danced all night.

Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You've gotta make this protein packed soup! | www.delishknowledge.com

Even though I come from a family of pretty healthy eaters, I’m reminded of the vegetarian-cooking bubble I live in when I share new recipes. I sometimes forget that not everyone knows how to swap in plant-based proteins for favorite recipes or what to do with lentils when they aren’t brown.

I think we’ve all had some version of the ubiquitous lentil soup: chunky vegetables, little spice, murky brown color. Don’t get me wrong, I love lentil soup as much as the next veg-head, but this is not your momma’s lentil soup. It’s creamy, spicy with a hint of richness. It may be the best lentil soup I’ve ever made.
Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You've gotta make this protein packed soup! | www.delishknowledge.com

Like most of my soups, I start with a quick saute of aromatics (onion, garlic, ginger and curry powder) followed by vegetables, lentils and tomatoes simmered in low-sodium vegetable broth from Pacific Foods.

I know I’ve said this before, but broth matters. I used to think that it didn’t; for years I bought the jars of vegetable bouillon instead of packaged broth. I didn’t notice what a difference it made until I switched over to Pacific Foods broth last winter. Bam. Whoops. I’m sorry for the overly-salty soups I’d been serving for years. Now, I stock up this broth by the case.

Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You've gotta make this protein packed soup! | www.delishknowledge.comRed Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You've gotta make this protein packed soup! | www.delishknowledge.com

The cool thing about red lentils is that they almost dissolve into the soup completely, so you’re left with a chunky stew thickened by beans! After a generous stir-in of coconut milk, cilantro and fresh lime juice, this is one lentil soup that can’t be missed.

 

If you try this recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking! 

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Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You've gotta make this protein packed soup! | www.delishknowledge.com

Red Lentil Curry Soup

  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: soup, dinner, main, glutenfree, vegan

Description

Red Lentil Curry Soup! Vegan, Gluten-Free and so delicious. You’ve gotta make this protein packed soup!


  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: soup, dinner, main, glutenfree, vegan
  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: soup, dinner, main, glutenfree, vegan
Scale

Ingredients

  • 2 tablespoons olive oil
  • 1 cup diced white onion
  • 2 cloves garlic, minced
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon curry powder
  • 2 medium sweet potatoes, diced (~ 3 cups)
  • 1 cup red lentils
  • 1 15 ounce can diced tomatoes with juice
  • 1 teaspoon salt
  • 4 cups Pacific Foods Organic Vegetable Broth low-sodium
  • 1 14-ounce can light coconut milk
  • 1 tablespoon fresh lime juice
  • 1/4 cup finely chopped cilantro, plus more for garnish

Instructions

  1. Heat the oil in a large pot over medium heat.
  2. Add the onion, garlic, ginger and curry powder and cook, stirring often until the onion is soft, about 3 minutes.
  3. Add sweet potatoes and cook for 4-5 minutes to cook. Add in the lentils, red tomatoes, salt and broth.
  4. Cover and bring to a boil over medium heat. Reduce heat to a simmer and cook, covered, stirring occasionally, until the sweet potatoes are tender and lentils are mostly broken down, about 25 minutes.
  5. Stir in the coconut milk and simmer until heated through, about 1-2 minutes.
  6. Stir in the lime juice and cilantro and serve. Garnish with cilantro

did you make this?

Tag @delishknowledge on Instagram and hashtag it #delishknowledge

Heat oil in a large pot over medium heat. Add the onion, garlic, ginger and curry powder and cook, stirring often until the onion is soft, about 3 minutes. Add sweet potatoes and cook for 2-3 minutes to cook. Add in the lentils, red tomatoes, salt and 4 cups water. Cover and bring to a boil over medium heat. Reduce heat to a simmer and cook, covered, stirring occasionally, until the sweet potatoes are tender and lentils are mostly broken down, about 25 minutes. Stir in the coconut milk and simmer until heated through, about 1-2 minutes. Stir in the lime juice and serve. Garnish with cilantro  

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Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

12 comments
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  1. This is delicious! I followed the recipe as written, except I did not have enough cilantro!! That never would have happened before Covid!! It was a perfect dinner on the cool rainy day we had yesterday.

    • This soup was exactly what I needed today. I’ve had an upset stomach from stress around the pandemic, unemployment and loss of friendships. Good, healthy food heals, and this soup did exactly that! I was very exact in following Alex’s recipe except I added 1 more garlic clove and .5 oz. less of canned diced tomatoes. I also bought Organic Coconut Milk with 0 Guar Gum and full fat.
      I never have a second bowl of soup, but did tonight!
      Thank you, Alex for a soul-satisfying meal.

    • Hi Jessica,

      Yes, you should be able to freeze and reheat this one- I do it all the time with soups. Just place in a freezer safe container, then either thaw and reheat on the stove or in the microwave.

  2. This is totally my kind of soup! I only first cooked with red lentils a couple of weeks ago and didn’t realize how different the texture of them is from green lentils – they’re perfect for soup! Can’t wait to try this recipe.

  3. Yum! Made this for my lunches for the week. I left out the sweet potatoes and added a bag of frozen corn/green beans/carrots for more color. It was so good! Thank you for the recipe!

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