Curried Red Lentil Soup

Article written and reviewed by Tara Kemp
Published April 30, 2018

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AuthorTara Kemp

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

Yields5 ServingsCategory,
Prep Time15 minsCook Time30 mins

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 2 cups red lentils, rinsed
 4 cups vegetable broth (homemade or low-sodium)
 1 large onion, chopped
 2 medium sweet potatoes, diced
 0.50 cup chopped celery
 0.50 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

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1

Place red lentils and water (or vegetable broth) into a large pot and bring to a boil, then reduce to a simmer.

2

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.

3

Stir in cilantro and lemon juice.

4

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.

5

Serve and enjoy! Top with freshly ground black pepper, if desired.

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Nutrition Facts

Serving Size 2 cups

Servings 5


Amount Per Serving
Calories 367
% Daily Value *
Total Fat 1.6g3%
Total Carbohydrate 65.3g22%
Dietary Fiber 25.7g103%
Protein 22.7g46%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 2 cups red lentils, rinsed
 4 cups vegetable broth (homemade or low-sodium)
 1 large onion, chopped
 2 medium sweet potatoes, diced
 0.50 cup chopped celery
 0.50 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

Directions

1

Place red lentils and water (or vegetable broth) into a large pot and bring to a boil, then reduce to a simmer.

2

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.

3

Stir in cilantro and lemon juice.

4

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.

5

Serve and enjoy! Top with freshly ground black pepper, if desired.

Curried Red Lentil Soup

About the author 

Tara Kemp

Tara Kemp is the Director of Nutrition Education at Mastering Diabetes. She has been active in the field of health and nutrition for many years, including working with Forks Over Knives, Engine 2, and Dr. Neal Barnard and the Physicians Committee for Responsible Medicine. Tara has a bachelor's degree in Education from Bucknell University, a Certificate in Plant-Based Nutrition from eCornell, and is a Certified Food For Life Instructor through the Physicians Committee.