Published February 11, 2024
Recipe: Indian Spiced Lentil Soup
This is a healthy go-to soup that everyone can enjoy. It’s protein-packed, gluten-free, and vegetarian or vegan, depending on your garnishes.
Yield: 6 servings/6 cups (1 cup a serving)
Cooking time: 15 minutes
Ingredients
2 cups dried red lentils
6 cups vegetable stock
1 tablespoon canola oil
1/4 tablespoon brown mustard seeds
2 tablespoons minced garlic
1 2/3 tablespoons Madras curry powder
1/4 tsp fenugreek seeds
1/8 teaspoon red chili flakes
1/8 tsp fresh ground black peppercorn
1/8 teaspoon turmeric
One 14.5 oz. can diced tomatoes (preferably San Marzano)
1/8 tablespoon fresh lemon juice
1/2 teaspoons kosher salt
Instructions
- Rinse the lentils several times until the water is clear. Set aside.
- In a large soup pot, heat the 1 tablespoon canola oil over medium heat. Add the mustard seeds. When they start to crackle, add the garlic, curry powder, chilies, pepper, turmeric and fenugreek. Sauté for a few seconds, until the spices are fragrant. Then add the lentils
- Add the vegetable stock, canned tomatoes, salt and lemon juice. Stir to combine.
- Reduce the heat to medium low, cover the pan and simmer for 10 - 20 minutes. (Cooking time will vary depending on the lentils you use—their size, freshness, etc.)
Optional garnishes: Add chopped cilantro or parsley after cooking. Or drizzle or dollop bowls of soup with plain yogurt as desired.
