This quick and easy curried lentil soup takes less than 30 minutes to make, is perfect for food prep and is packed with flavour and nutrition. This recipe is vegan, gluten-free and oil-free.

Vegan Curried Lentil Soup Recipe from Running on Real Food

Lentil Health Benefits

You guys probably know by now that lentils are one of my favourite foods. Lentils are nutritious and versatile, especially if you eat a plant-based diet.

Let’s take a look at the nutrition provided by 100 grams of lentils: 

  • 239 calories with 18 grams of protein, 40 grams of unrefined carbohydrates and less than 1 gram of fat
  • 90% of your daily RDA of folate
  • 36% of your daily RDA of iron
  • 64% of your daily RDA of dietary fibre
  • a good source of magnesium
  • a good source of lysine, an essential amino acid

You can read more about the many health benefits of lentils here. 

Healthy Vegan Curried Red Lentil Soup Recipe

Lentil Soup Ingredients

This delicious curried soup is very easy to make. You can have it on the table in about 30 minutes from start to finish.

Let’s take a look at the ingredients you’ll need to make it: 

  1. Red lentils. Red lentils are best for this recipe as their texture as they cook works well in soups. They become very soft and creamy whereas green and back lentils are firmer and hold their shape.
  2. Spices. I used yellow curry powder, cumin, coriander, salt and pepper in this recipe. If you don’t have curry powder, I’d suggest making your own using this recipe for DIY curry powder. It calls for coriander, cumin, turmeric, ginger, mustard, pepper, cinnamon, cardamom and cayenne and yields 1/3 cup.
  3. Canned diced tomatoes. I love these organic fire-roasted tomatoes from Muir Glen. You’ll need 1 28 oz can or two 14 ounce cans. If you can’t find fire-roasted diced tomatoes, regular will do.
  4. Canned light coconut milk. I prefer light coconut milk in most of my soup recipes. I find full-fat to be just a bit too heavy and coconutty. You’ll need 1 can of light coconut milk.
  5. Veggies. I used carrot, celery, garlic and onion. A simple combo that works beautifully with the curry and lentils. I’d suggest chopping the carrot in large sized chunks for delicious tender bites throughout  the soup.
  6. Vegetable stock. I used bouillon base to create the broth for this soup and I almost always do. It lasts forever in the pantry so you’re always ready to make yummy soups and you don’t have to worry about leftover stock going bad in the fridge. 
Curried Lentil Soup with Coconut Milk and Carrot - Running on Real Food

I hope you guys enjoy this lovely, simple, nourishing soup. I think you will because…

It’s ready in under 30 minutes in one pot.
It’s virtually fat-free and provides plenty of protein and fibre.
It’s full of cozy curry flavour.
It’s perfect for food prep.
It’s inexpensive and makes 6 hearty servings.
It can be frozen for up to 3 months or refrigerated for up to 5 days.
It’s a great pantry recipe. If you have canned coconut milk, red lentils and diced tomatoes, spices and stock on hand, you just need the veggies and you’re all set!

More Red Lentil Recipes

Loving this simple lentil soup? Check out my other red lentil recipes: 

Slow Cooker Red Lentil Chili // Coconut Red Lentil Dahl // Tomato Red Lentil Soup // Red Curry Rice and Lentil Stew

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Vegan Curried Lentil Soup Recipe from Running on Real Food

Curried Red Lentil Soup

  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 minutes
  • Yield: 6 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Vegan, Gluten-Free

A cozy, curried soup that can be on the table in under 30 minutes. Chop a view veggies, throw everything in a pot, simmer until the lentils are tender and you’re done! This 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.


Scale

Ingredients


Instructions

  1. Add the carrots, celery, onion and garlic to a soup pot with a splash of water.
  2. Cook over medium heat, stirring often, for 5-6 minutes. Add more water if it starts to dry out.
  3. Add the spices and stir to combine. Cook for another minute or two, adding a splash more water if needed.
  4. Add the lentils, diced tomatoes, coconut milk and stock.
  5. Simmer for 20-25 minutes until the lentils are soft and almost mushy.
  6. Stir in the coconut sugar and soy sauce (or gluten-free tamari).
  7. Serve right away or let cool and store in the fridge for up to 5 days or freezer for up to 3 months.

Keywords: easy, one pot, healthy, vegetarian, low-fat