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Curried Red Lentil Soup

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Article written and reviewed by Tara Kemp, PhD
Published April 30, 2018
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This red lentil stew has the perfect balance of being spicy and subtly sweet.
It's best served on top of a bed of spinach. If you are not living with a high level of insulin resistance, top your serving with a little diced avocado to round out the flavors.

Curried-Red-Lentil-Soup-900x900

Curried Red Lentil Soup

This red lentil stew has the perfect balance of being spicy and subtly sweet.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 5
Calories 367 kcal

Ingredients
  

  • 2 cup red lentils, rinsed
  • 4 cup vegetable broth (homemade or low-sodium)
  • 1 large onion, chopped
  • 2 medium sweet potatoes, diced
  • 0.5 cup chopped celery
  • 0.5 cup chopped carrots
  • 3 garlic cloves, minced
  • 1 tsp fresh ginger, minced
  • 1 tbsp curry powder
  • 1 tsp cumin
  • 1 jalapeño or serrano pepper, seeds removed, diced (optional - this brings a lot of heat!)
  • 0.25 cup fresh cilantro, chopped
  • 1 tbsp lemon juice

Instructions
 

  • Place red lentils and water (or vegetable broth) into a large pot and bring to a boil, then reduce to a simmer.
  • Add sweet potatoes, celery, carrots, garlic, ginger, and spices (and pepper if you want it spicy!). Cover and cook for 15-20 minutes until lentils and potatoes are soft.
  • Stir in cilantro and lemon juice.
  • Transfer half of soup to a blender and blend until smooth, or use an immersion blender to blend approximately half of the soup, leaving some texture and chunkiness.
  • Serve and enjoy! Top with freshly ground black pepper, if desired.

Nutrition

Serving: 2gCalories: 367kcalCarbohydrates: 65.3gProtein: 22.7gFat: 1.6gFiber: 25.7g
Tried this recipe?Let us know how it was!
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About the author 

Tara Kemp, PhD

Tara Kemp, PhD is a contributing writer for Mastering Diabetes. She is a mental health coach, researcher, and writer. Tara received her PhD in Psychosocial Health from Northern Arizona University and has a background in nutrition education with previous positions at organizations like Forks Over Knives, the Physicians Committee for Responsible Medicine, and Plant-Strong. Tara is also the founder of Reconnect Collective.

Tara’s research specialization is the foundations and mechanisms of a healthy relationship with food, body, and self. She was the principal investigator and lead author of the groundbreaking INFINITE study, which explored the role of food and nutrition in recovery from substance use disorders. During her doctorate program at Northern Arizona University, she was involved in the Nutritarian Women’s Health Study, and her dissertation research focused on how a plant-based diet influences individuals’ recovery from disordered eating.

Tara’s work combines evidence-based practices from various disciplines to support people in addressing the root cause of their challenges while also building the foundations and skills of mental health to cultivate lasting well-being.