Indian Spiced Lentil Soup
Dive into a bowl of warmth and flavor with this Indian Spiced Lentil Soup—a hearty, protein-packed dish brimming with aromatic spices and nourishing ingredients. Made with creamy red lentils, vibrant turmeric, earthy cumin, and the bold heat of garam masala, this soup is a celebration of Indian-inspired flavors. Slow-simmered with garlic, ginger, and tomatoes, every spoonful offers a comforting blend of textures and savory depth. Finished with a splash of bright lemon juice and a garnish of fresh cilantro, this one-pot wonder is perfect for weeknight dinners or meal prepping. Enjoy it as a standalone meal or pair it with fluffy naan or steamed basmati rice for a truly satisfying experience. Simple, wholesome, and bursting with spice, this recipe will become your go-to for a cozy, plant-based meal.
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Recipe Information
Ingredients
- 1 cup red lentils
- 4 cups water
- 1 medium onion
- 3 garlic cloves
- 1 tablespoon ginger
- 1 medium tomato
- 2 tablespoons olive oil or ghee
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoons ground turmeric
- 1 teaspoon garam masala
- 0.5 teaspoons ground paprika
- 0.25 teaspoons red chili powder (optional)
- 1 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro (for garnish)
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
Finely chop the onion, garlic, and ginger. Dice the tomato.
In a large pot, heat the olive oil or ghee over medium heat.
Add the chopped onion to the pot and sauté for 3-4 minutes until softened and translucent.
Stir in the garlic and ginger, cooking for an additional minute until fragrant.
Add the diced tomato to the pot and cook for 4-5 minutes, stirring occasionally, until the tomato softens and breaks down.
Stir in the ground cumin, coriander, turmeric, garam masala, paprika, and red chili powder (if using). Cook for 1 minute to bloom the spices, stirring continuously.
Add the rinsed lentils and 4 cups of water to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let the soup simmer uncovered for 20-25 minutes, or until the lentils are soft and the soup thickens.
Season the soup with salt and stir in the lemon juice.
Using an immersion blender, puree the soup to your desired consistency (smooth or slightly chunky). Alternatively, carefully transfer a portion of the soup to a blender, blend, and return it to the pot.
Taste the soup and adjust seasoning if needed.
Ladle the soup into bowls and garnish with fresh cilantro. Serve hot with flatbread or rice.
Nutrition Facts
Calories |
630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3583 mg | 156% | |
| Total Carbohydrate | 75.0 g | 27% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 21.4 g | ||
| Protein | 22.5 g | 45% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1414 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
