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

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


  1. Rinse the lentils several times until the water is clear. Set aside.
  2. 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
  3. Add the vegetable stock, canned tomatoes, salt and lemon juice. Stir to combine.
  4. 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.

News & Events

The Herd Herald