Curried Lentil Soup
This vegan curried lentil soup is wonderfully nourishing and easy to make in 30 minutes with simple, everyday ingredients.
- quick and easy: have it on the table in 30 minutes using just a handful of simple ingredients
- dietary features: vegan, gluten-free, oil-free, soy-free, nut-free
- nutrition features: low-fat, high-protein, high in fiber
- meal prep: works well for food prep as the flavours only get better the next day, freezes well and budget-friendly too!
- red lentils – this soup is specifically made for red lentils
- spices – you’ll need yellow curry powder, cumin, coriander, salt and pepper, if you want some heat you can add red pepper flakes or cayenne to your preference
- diced tomatoes – any kind work but I like the organic fire-roasted ones from Muir Glen
- coconut milk – use good quality, light coconut milk, you can use full-fat if you like but I prefer light in soups – up to you!
- broth – use homemade or store-bought carton or cubes
- sweetener – the recipe calls for a touch of coconut sugar which is lovely alongside the spices, it’s optional but I really like adding a little sweetness to curry recipes…sub with maple syrup if you like!
Complete list of ingredients and amounts is located in the recipe card below.
Step by Step Instructions
Step 1. Add the carrots, celery, onion and garlic to a large soup pot with 2 tbsp of water or vegetable broth. Cook for 5-6 minutes, stirring often until they’re starting to soften.
Quick Note: If you prefer, you can cook the veggies in 1-2 tbsp of your choice of cooking oil but I prefer to cook them in water or broth.
Step 2. Add the spices, stir and cook for a few more minutes. If needed, add another 1-2 tbsp of liquid to cook.
Step 3. Add the lentils, diced tomatoes, coconut milk and broth. Stir then simmer lightly over low to medium heat until the lentils are soft. This should take about 20 minutes.
Step 4. Stir in the coconut sugar and soy sauce (or gluten-free tamari). Give it a taste and season with salt and pepper if needed. Both of these ingredients are optional but I love the flavour they add.
Serve hot topped with a sprinkle of fresh chopped cilantro.
Notes and Tips
- Sugar-Free Option: Omit coconut sugar.
- Gluten-Free Option: Be sure to use gluten-free tamari or coconut aminos instead of soy sauce.
- Low-Sodium Option: Be sure to use no salt added diced tomatoes and reduced sodium broth and soy sauce. Refrain from adding extra salt.
How to Store
- Fridge: Let cool then store in a sealed container for up to 6 days.
- Freezer: Let cool then store in a freezer-safe container for up to 3 months.
- Reheating: If frozen, thaw overnight in the fridge. Reheat stovetop or in the microwave until heated to your preference.
- Slow Cooker Red Lentil Chili
- Coconut Red Lentil Dahl
- Red Lentil Cauliflower Curry
- Butternut Squash Lentil Soup
- 1 medium white onion, diced (approx. 2 cups, 300 g)
- 3 carrots, chopped into thick rounds (approx. 2 cups, 300 g)
- 3 cloves garlic, minced
- 3 stalks celery, chopped (approx. 320 g)
- 1 tbsp curry powder
- 1 tsp each cumin and coriander
- 1/2 tsp each salt and pepper
- 1 1/2 cups uncooked red lentils
- 1 14 oz can light coconut milk
- 1 28 oz can diced tomatoes with the juices
- 4 cups vegetable stock
- 1 tbsp soy sauce or gluten-free tamari
- 1 tsp coconut sugar or pure maple syrup
- Add the carrots, celery, onion and garlic to a soup pot with 2 tbsp water or broth. Cook over medium heat, stirring often, for 5-6 minutes.
- Add the spices and stir to combine. Cook for another minute or two, adding 1-2 tbsp more water or broth if the pot is getting too dry.
- Add the lentils, diced tomatoes, coconut milk and broth and stir to combine.
- Simmer for 20-25 minutes, uncovered over low to medium heat until the lentils are soft and almost mushy.
- Stir in the coconut sugar and soy sauce (or gluten-free tamari).
- Serve right away topped with fresh cilantro, if desired.
The soup will thicken up considerably in the fridge. Enjoy it the next day as a stew or add a little broth or water to thin it back out.
Storing: Let cool before storing. Store in the fridge for up to 6 days or freeze for up to 3 months. If frozen, thaw overnight in fridge. Reheat stovetop or in the microwave until heated to your preference.
- Serving Size: 1/6th of recipe
- Calories: 265
- Sugar: 10 g
- Sodium: 450 mg
- Fat: 3 g
- Carbohydrates: 48 g
- Fiber: 8 g
- Protein: 13 g
Keywords: curried red lentil soup, curried lentil soup, vegan red lentil soup
Originally published December 7, 2018. Updated with new photos and text on October 11, 2020.