Curry Red Lentil Soup Recipe

Cook Time: 40 minutes

Ingredients

• 2 teaspoons olive oil
• 1 head cauliflower, chopped into small florets
• 2 carrots, chopped
• 2 cups boiling water
• 1 vegetable bouillon cube
• 1 (14 ounce) can reduced-fat coconut milk
• 1 cup red lentils
• 1 teaspoon garlic powder
• 1 teaspoon dried onion flakes
• 1 teaspoon curry powder
• 1 teaspoon paprika
• 1 teaspoon ground turmeric
• teaspoon ground cumin
• 1 bunch kale, stems and inner ribs discarded, leaves coarsely chopped

Directions

Step 1: Heat the olive oil in a large pot over medium-high heat. Add the chopped cauliflower and carrots, and saut them until softened, about 7 to 8 minutes.

Step 2: In a separate bowl, combine the boiling water with the vegetable bouillon cube. Stir until the bouillon is dissolved.

Step 3: Add the bouillon broth and coconut milk to the pot with the cauliflower and carrots. Bring the mixture to a boil over medium-high heat.

Step 4: Stir in the red lentils, garlic powder, onion flakes, curry powder, paprika, turmeric, and cumin. Mix well.

Step 5: Cover the pot and let it simmer for about 20 minutes, or until the lentils are fully cooked and tender.

Step 6: Add the chopped kale to the pot. Let the soup sit over low heat for an additional 5 minutes to allow the kale to wilt and the flavors to meld together.

Step 7: Remove the pot from heat and serve the soup warm.

Cook's Note

Feel free to substitute chicken bouillon if you are not vegetarian. Keep in mind that if you use chicken bouillon, the soup will no longer be vegetarian.

Nutrition Facts (per serving)

• Calories: 400
• Fat: 13g
• Carbohydrates: 55g
• Protein: 21g
• Sodium: 137mg
• Dietary Fiber: 22g
• Sugars: 7g
• Vitamin C: 206mg
• Calcium: 233mg
• Iron: 7mg
• Potassium: 1563mg

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

Origin Story

The origins of curry red lentil soup can be traced back to the rich culinary traditions of South Asia, where lentils have been a staple food for thousands of years. Red lentils, known for their quick cooking time and delicate flavor, are particularly popular in Indian, Pakistani, and Bangladeshi cuisines. The concept of combining lentils with aromatic spices like curry powder, turmeric, and cumin dates back to ancient times, as these spices were often used not only for their flavor but also for their medicinal properties. While variations of this soup exist across many cultures, it is the Indian-inspired version that has gained international popularity due to its comforting warmth and health benefits.

Regional Variations

Curry red lentil soup has regional variations depending on where it's made. In the Indian subcontinent, for example, the soup may feature additional vegetables such as tomatoes, potatoes, or spinach. Some versions incorporate a yogurt or cream base to add richness, while others focus on more intense spicing with garam masala or chili peppers. In the Middle East, similar lentil soups are made with olive oil, lemon juice, and fresh herbs like cilantro or parsley. The version described here is a mild, vegetarian-friendly take that emphasizes the natural flavors of the lentils and vegetables, with a coconut milk base that gives it a creamy texture.

How It Differs from Similar Dishes

Although curry red lentil soup shares similarities with other legume-based soups, it stands out due to its distinct combination of spices and coconut milk. Unlike typical lentil soups that may use a tomato base or brothy consistency, this soup is creamier and has a more nuanced flavor profile, thanks to the addition of curry powder, turmeric, and cumin. In contrast to dhal (a traditional Indian lentil dish), which is usually thicker and eaten with rice, this soup is more liquid in consistency and can be enjoyed as a light meal or starter. Additionally, the use of cauliflower and carrots gives it a hearty texture without overwhelming the lentils themselves.

Where It's Typically Served

Curry red lentil soup is commonly served in various settings, from casual home meals to more formal dinner parties. It is particularly popular in vegetarian and vegan restaurants due to its plant-based ingredients. The soup is often enjoyed with flatbreads like naan or rice in Indian cuisine, or with crusty bread in other regions. In colder climates, it is a comforting, nourishing dish perfect for chilly evenings. It is also a great option for meal prepping or making in bulk, as it stores well and its flavors deepen over time, making it a favorite for leftovers.

Fun Facts

1. Red lentils cook faster than other types of lentils, making them a great option for busy cooks looking for a quick, nutritious meal.
2. In addition to their protein content, lentils are rich in fiber, iron, and folate, which are essential for maintaining good health.
3. The use of curry powder and turmeric in this recipe is not just for flavorturmeric contains curcumin, a compound known for its anti-inflammatory and antioxidant properties.
4. Coconut milk, commonly used in curries and soups across Southeast Asia, provides a creamy texture and a subtle sweetness that balances the heat of the spices.
5. This soup is not only a comfort food but also a powerhouse of nutrients. It provides a healthy dose of vitamins, fiber, and protein, making it both filling and nutritious.

FAQ about Curry Red Lentil Soup Recipe

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