Curried Red Lentil Soup
on Oct 11, 2020, Updated Jan 08, 2026
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This curried red lentil soup recipe is wonderfully nourishing and easy to make in 30 minutes in one pot with simple, everyday ingredients.
⭐⭐⭐⭐⭐
Caroline
This is such a delicious and hearty soup. My kids love it and request it every week – which I’m happy to oblige!
Why You’ll Love this Curried Red Lentil Soup
This dish combines the earthiness of red lentils with aromatic spices to create a comforting and satisfying plant-based meal. Loaded with nutrients and plenty of flavours, this is the perfect recipe to brighten up a chilly day. The recipe is:
- Made in 30-minutes with simple ingredients.
- One-pot recipe.
- Vegan, gluten-free and oil-free.
- Low in fat and high in protein.
- Good source of dietary fiber.
- Good for meal prep.
- Freezer-friendly.
Extra Lentils?
Lentils are amazing for all kinds of recipes! If you have extra red lentils, you can also try them in this Red Lentil Cauliflower Curry, Chickpea Lentil Soup, Vegan Red Lentil Dahl with Coconut Milk, Slow Cooker Red Lentil Chili and Red Lentil Tomato Soup.
Ingredients You’ll Need
This soup is made with everyday ingredients. You’ll need just a few fresh ingredients and a handful of pantry ingredients you probably already have on hand.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
- Red Lentils: This soup is made for red lentils though you can substituted brown or green lentils with additional cooking time.
- Diced Tomatoes: Any kind works but I like fire-roasted tomatoes for the best flavour.
- Coconut Milk: I like light coconut milk in this recipe but you can also use full-fat coconut.
- Broth: Any homemade stock or store-bought vegetable broth is suitable. Chicken broth would also be suitable if that’s what you have.
- 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!
Variations
This soup is flexible! Here are some ideas to customize your lentil soup:
- Gluten-Free: Use gluten-free tamari or coconut aminos in place of soy sauce.
- Extra Veggies:Add up to 1 red pepper or 1 cup peeled and cubed sweet potatoes.
- Leafy Greens: Add up to 2 cups baby spinach at the end and stir in to wilt.
- Add up to 1 tsp red pepper flakes or 1/2 tsp cayenne pepper for some heat.
- Add up to 1 tbsp peeled and grated fresh ginger.
- Use garam masala or red curry paste instead of curry powder for a variation.
- A squeeze of lime or lemon juice is nice to finish the recipe or brighten up leftovers.
How to Make Curried Red Lentil Soup
Step 1. Add the carrots, celery, onion and garlic to a large pot or dutch oven with 2 tbsp of water or vegetable broth. Cook for 5-6 minutes, stirring often until they’re starting to soften.
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.
Divide the soup between bowls and garnish with a sprinkle of fresh chopped cilantro, black pepper and squeeze of lemon or lime juice.
FAQs
Leftover soup can be stored in the fridge in an airtight container for up to 5 days.
Yes, this soup freezes well. Let it cool then store in a freezer-safe container or heavy duty freezer bag for up to 3 months. Thaw frozen soup in the fridge overnight then reheat on the stovetop or in the microwave in individual portions.
Yes, though it will have a different colour and texture. You’ll need a bit longer cooking time for green or brown lentils and may need a little extra liquid but you can add that as you go to adjust the thickness as needed.
If you try this Curried Red Lentil Soup or any other recipe on Running on Real Food, don’t forget to leave a comment and a ⭐⭐⭐⭐⭐ rating in the comment section below. It helps others who are thinking of making the recipe, and I love to hear from you. And don’t forget to tag me on Instagram @runningonrealfood so I can see your creation! Thanks for trying my recipes! – Deryn
Curried Red Lentil Soup
Ingredients
- 1 medium white onion, diced (approx. 2 cups, 300 g)
- 3 medium 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 ground cumin
- 1 tsp ground coriander
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 1/2 cups uncooked red lentils
- 1 can (14 oz) light coconut milk
- 1 can (28 oz) diced tomatoes with the juices
- 4 cups vegetable broth
- 1 tbsp soy sauce or tamari
- 1 tsp coconut sugar or maple syrup
Instructions
- 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. You can use 1 tbsp olive oil or coconut oil to saute if you prefer.
- 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 medium heat until the lentils are soft and almost mushy.
- Stir in the coconut sugar and soy sauce (or gluten-free tamari). Season with additional salt and pepper, if needed. You can adjust the thickness by stirring in a little extra broth. Serve right away topped with fresh cilantro and a squeeze of lime juice, if desired.
Video
Notes
Nutrition
Originally published December 7, 2018.
This recipe looks great but I notice the sodium is really high. Which of the ingredients is the source of the sodium? Is it the stock?
Yes…but that’s not the actual stock I used, it’s all my nutritional calculator had available, so just use a low-sodium, no salt added or homemade stock. Thanks!
This was amazing!!! Holy cow. thank you! Only changes…didn’t add any sweetener at the end but I did add a bunch of Lacinato kale when it was entirely done, heat not even on. Just something I had on hand and it ended up being really nice addition. Anyway, thank you!
Absolutely delicious!!!
Hubby loves it too 🤤
I only had half of the required tin tomato so added in a few cubed potatoes as well and subbed the coriander for garam masala
Gave a couple of blitz with the stick blender to thicken slightly at the end
Perfection 👌🏻
Thanks!
I made this three times in total so far. The first time I didn’t read the directions properly and only used one 14 oz can of fire roasted tomatoes and the second time I used the 28 oz. It turned out delicious both times! I have to admit I used the 14 oz only on my third time because I loved the coconut and curry coming through. But I love it both ways. Thank you!
Perfect! Delicious, nutritious and easy …thank you for a fab recipe! x
Delicious! Super filling and healthy. Boyfriend loved it! Will make again!
So happy with how the soup came out! Really great and simple recipe that is easy to follow and understand. Will definitely make it again!!
I made this soup last week and now I am making it again. Thank you for a delicious recipe that I have shared far and wide on my Facebook page and in my cooking group.
You’re very welcome! I’m so glad you enjoy it!
Absolutely enjoyed this soup! So comforting and filling on a cool and rainy autumn day. Thanks for sharing.
Awesome! So glad you enjoyed it!
For meat-free Monday I decided to make this recipe.
It’s simple, quick but most importantly delicious! Kids give it a tick of approval, which is always an added bonus. (They would eat meat all day everyday if they could). Will definitely be adding this to our list of meat-free meals.
That’s awesome! I’m so happy my recipe could be a part of your meat-free Monday! And way to go on that, btw! 🙂 Thanks for the message.