Go Back

30-Minute Curried Red Lentil Soup

Red lentils simmered with curry spices, coconut milk, carrots, and sweet potato — a golden one-pot vegetarian soup, 30 minutes, about 18g protein per serving (estimated).
Prep Time 8 minutes
Cook Time 22 minutes
Total Time 30 minutes
Servings: 6 servings

Ingredients
  

  • 2 tbsp coconut oil
  • 1 medium yellow onion diced
  • 2 medium carrots peeled and sliced into coins
  • 1 medium sweet potato (about 10 oz) peeled and cut into 1/2-inch cubes
  • 1 tbsp fresh ginger grated
  • 4 cloves garlic minced
  • 2 tbsp curry powder
  • 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/4 tsp cayenne pepper optional, for heat
  • 2 cups red lentils rinsed and drained
  • 6 cups low-sodium vegetable broth
  • 1 (13.5 oz) can coconut milk well shaken
  • 1 tsp kosher salt plus more to taste
  • 1/2 tsp black pepper
  • 2 tbsp fresh lime juice about 1 lime, plus wedges for serving
  • 1/4 cup fresh cilantro chopped, plus more for serving
  • Warm naan or crusty bread for serving

Equipment

  • Large soup pot or Dutch oven (5–6 quart)
  • Immersion blender (or a countertop blender)
  • Wooden spoon and ladle

Method
 

  1. Heat the coconut oil in a large soup pot over medium heat. Add the onion, carrots, and sweet potato; cook, stirring, until the onion is softened and the edges of the sweet potato just start to color, about 5 minutes.
  2. Stir in the ginger, garlic, curry powder, turmeric, cumin, and cayenne (if using); cook 1 minute, stirring constantly, until deeply fragrant. This blooming step is what gives the soup its golden color and depth — don’t rush it.
  3. Stir in the rinsed red lentils, then pour in the vegetable broth, scraping up any browned bits from the bottom of the pot. Bring to a lively simmer.
  4. Reduce the heat to medium-low and cook, partially covered, until the lentils have broken down and the sweet potato is completely tender, about 15 minutes. Stir every few minutes so the lentils don’t stick.
  5. Remove the pot from the heat. Blend about half the soup with an immersion blender (or blend 3 cups in a countertop blender and return it to the pot), leaving plenty of texture behind. Stir in the coconut milk until the soup turns golden and silky.
  6. Stir in the lime juice, salt, and black pepper. Taste and adjust — more lime for brightness, more salt to sharpen the spices. Ladle into bowls and finish with cilantro, extra lime wedges, and warm naan on the side.

Notes

Food safety: vegetarian — no meat temps needed. Red lentils cook in ~15 minutes with no soaking, which keeps this at 30 minutes; brown/green lentils need ~50 minutes total. Leftovers 5 days refrigerated / 3 months frozen; soup thickens as it sits — loosen with broth when reheating. Protein ~18g/serving estimated from USDA FoodData Central; not lab-tested.