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Red Lentil Soup Recipe
Did you know the lentil is one of the oldest standing legumes and has been providing sustenance and nutrition to humans since prehistoric times? They are humble in nature, but incredibly nutritious and super filling. Loaded with protein, complex carbohydrates, fiber, and a plethora of minerals (like iron, folate, and phosphate), they are a quick-cooking option for adding depth to any meal, including this quick and easy lentil soup.
This red lentil soup is really something special. The aromatics of onion, garlic, ginger, and carrot build the foundation of flavor that enhances the earthy, nutty notes of the red lentil, all engulfed in a rich and creamy broth with just a hint of spice. Optional (but HIGHLY recommended) is to top your soup with a spoonful of crispy, garlic Tarka. The butter-fried garlic adds a little sweetness and a soft crunch that bursts with flavor in your mouth. This soup will warm your tastebuds and your soul, and we hope it finds its way into your regular fall rotation!
Red Lentil Soup Ingredients
- 3 tablespoons coconut oil (or extra virgin olive oil)
- 1 onion, diced
- 2 garlic cloves, finely chopped
- 2-inch piece of fresh ginger (or 2 ½ teaspoon of dried ginger), grated
- 2 large carrots (or 3-4 small carrots), coined
- 1 ¼ teaspoon cumin
- 2 teaspoon of curry powder
- 2 ½ cups of chicken broth
- 1 14.5-ounce can of crushed tomatoes
- 1 13.5-ounce-can of full-fat coconut milk
- 1 cup of red lentils
- 1 teaspoon of salt
- Pinch of cayenne
- Chopped cilantro (about ¼ cup)
- Juice of 1 lime
Optional Garnishes
Feel free to pick and choose garnishes as you’d like! The garlic Tarka is more involved but really, really delicious.
- Garlic Tarka: ⅓ cup of ghee or extra-virgin olive oil + 12 garlic cloves, peeled and minced
- Plain full-fat yogurt
- Drizzle of olive oil
- Lemon juice
- Fresh parsley
How to make Red Lentil Soup (Stovetop)
For how bold and delicious this soup is, the process is pretty easy! Here’s how you’ll do it:
- Saute the onions – heat coconut oil in a large pot over medium. Once the oil is warm, add the onions and saute until translucent, about 4 minutes, stirring occasionally.
- Add the garlic, ginger, and spices – add garlic, ginger, and carrots and saute for 1 minute. Then add spices to coat the vegetables.
- Add the rest of the ingredients and cover – add broth, coconut milk (reserving 1/4 cup for garnish), crushed tomatoes, salt and lentils. Bring the soup to a low boil, reduce to medium-low, cover the pot and simmer gently until the lentils are tender, but not mushy, 20-25 minutes.
- To make the optional garlic Tarka – in a small pot or skillet, melt the ghee over medium-low heat. Add the garlic and cook, stirring occasionally, for 4 to 5 minutes, until the garlic is golden brown (do not let it burn).
- Garnish and enjoy – garnish with a drizzle of the garlic Tarka (optional), a ¼ cup of coconut milk, a pinch of cayenne, chopped cilantro, and a squeeze of lime.
What to Serve with Red Lentil Soup
This soup is delicious alongside naan or any other flatbread. If you’re looking for a veggie accompaniment, this simple arugula salad pairs beautifully too!
Storing Red Lentil Soup
Store your leftover lentil soup in an airtight container in the refrigerator (for up to 5 days) or freezer (for up to 3 months). Let the soup thaw in the fridge overnight (if frozen), and then reheat on the stove or in the microwave until warmed through!
FAQ for Red Lentil Soup
Q Do red lentils have to be soaked before cooking?
This recipe does not call for soaking the lentils ahead of time. They’ll head straight into the pot with the broth, coconut milk, and crushed tomatoes, and simmer until cooked!
Q Do you need to pre cook lentils for soup?
You don’t! The dry lentils will go into the pot as is!
Q What does red lentil soup taste like?
This red lentil soup is bold and super flavorful. The curry powder gives it a delicious Indian-inspired flare.
Q What can I add to red lentil soup?
We recommend garnishing your soup with garlic Tarka, coconut milk, cayenne, cilantro, and a squeeze of lime. Alternatively, a dollop of plain full-fat yogurt, a drizzle of olive oil, a squeeze of lemon, or fresh chopped parsley would also be delicious.
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Red Lentil Soup
For the Garlic Tarka (Optional)
Heat coconut oil in a large pot over medium. Once the oil is warm, add the onions and saute until translucent, about 4 minutes, stirring occasionally.
Add garlic, ginger, and carrots and saute for 1 minute. Then add spices to coat the vegetables.
Add broth, coconut milk (reserving 1/4 cup for garnish), crushed tomatoes, salt and lentils. Bring the soup to a low boil, reduce to medium-low, cover the pot and simmer gently until the lentils are tender, but not mushy, 20-25 minutes.
If you’re making the garlic Tarka: in a small pot or skillet, melt the ghee over medium-low heat. Add the garlic and cook, stirring occasionally, for 4 to 5 minutes, until the garlic is golden brown (do not let it burn).
Garnish with a drizzle of the garlic Tarka (optional), a ¼ cup of coconut milk, a pinch of cayenne, chopped cilantro, and a squeeze of lime.
Nutrition Facts
Red Lentil Soup
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
- The nutrition facts are per serving and do not include the optional Garlic Tarka.
- If you’re enjoying this as an appetizer or side, it’ll serve 6-8.
- Garlic Tarka: ⅓ cup of ghee or extra-virgin olive oil + 12 garlic cloves, peeled and minced
- Plain full-fat yogurt
- Drizzle of olive oil
- Lemon juice
- Fresh parsley