When I’m feeling under the weather (or feel like I need some fibre), I often make this lentil vegetable soup. This healthy soup is lightly spiced with a curry blend, along with fresh garlic, onion, carrot, celery, parsnip, potatoes, and rich chicken broth (or veggie).
I KNOW it’s not the most beautiful or aesthetic soup in the world, but it’s delicious and so good for you.
Red lentils cook quickly and add much needed fiber and protein. This recipe often replaces the typical chicken noodle soup for me when I’m feeling off or like I need a health boost. Looking for more protein? Try adding some pre-cooked rotisserie chicken (hello Costco chicken!).
I have been making some variation of this recipe since I was in my teens. Yep, a long time! It originally came out of a low-fat heart healthy cookbook my mom had, but of course I decided it needed a whole lot more spice and a touch more oil. I’ve added some extra veggies and spices for a flavourful, healthy boost when you’re feeling under the weather.
Tips for Success
- Use whole red lentils, not split. I find the split don’t absorb as much water and become more mushy. If you only have split on hand, reduce the broth by a 1/2 cup.
- Soften the onion and garlic in oil to mellow out the flavour and draw out water.
- Cut all the veggies the same size to make sure they soften evenly. If your veggies are too big, you will have big raw chunks of some veggies or crunchy bits. I like that it’s all soft.
- Use low-sodium or homemade broth for an even better soup. The higher quality your broth is, the more nutrition it will have. Store-bought low sodium is your best alternative. I regularly use Better than Bouillon Chicken, but McCormick’s All Vegetable Chicken Bouillon for the vegetarians is a great alternative!
- White or yellow starchy potatoes work best. Do not use red/waxy potatoes. Waxy potatoes hold their shape better (great for potato salad) and take a bit longer to cook, meaning your soup may not be as thick and creamy.
Modifications
If you like, here are some modifications to this recipe that have been tried and tested:
- Add 1 – 2 cups shredded chicken (great use for Costco rotisserie chicken), and increase the servings to 4 bowls.
- Omit the parsnip. It’s not everyone’s favourite vegetable, and I’ve made it hundreds of times without.
- Low-fat/No oil can be achieved using a non-stick pot with a few splashes of water to keep the onions and garlic from burning. Watch carefully.
- Do not switch out the lentils for brown or green. They take FOREVER to cook and cannot be substituted in this recipe.
- Swap the low-sodium chicken broth for vegetable broth to make this soup vegan/vegetarian.
How to Make Curried Red Lentil Vegetable Soup
Step 1 – Prep
Before starting, cut all your veggies the exact same size (potatoes can be slightly larger). This helps ensure even cooking after 20 minutes.
Step 2 – Cook Onion and Garlic
In a medium pot (with a lid), heat the olive oil over low to medium-low until shimmering. Add in the onion and garlic and cook gently for 3-5 minutes until softened and translucent. Avoid browning.
Step 3 – Add the Remaining Soup Ingredients
Stir in the carrot, celery, potatoes, and parsnip. Cook for 30 seconds to 1 minute.
Add in the curry powder, cumin, cayenne, and black pepper and stir well to combine. Cook for 30 seconds until fragrant.
Stir in the lentils, then add the broth.
Step 4 – Cook Soup
Bring the soup to an aggressive simmer, then reduce the heat to low and cover. Cook for 20 minutes or until all the vegetables are tender and the lentils have mostly broken down.
In the last 5 minutes if the soup is looking thin, place the lid slightly ajar to let some steam escape (this usually only happens without the parsnip).
Looking for More Soup Recipes?
- Moroccan Bean and Lentil Soup
- Quick and Hearty Minestrone Soup
- Pozole Rojo (Pork and Hominy Stew)
- Summer Corn and Potato Chowder
- Easiest Chicken Pozole Verde
Curried Red Lentil Vegetable Soup
Ingredients
Method
- In a medium pot (with a lid), heat the olive oil over low to medium-low until shimmering. Add in the onion and garlic and cook gently for 3-5 minutes until softened and translucent.
- Stir in the carrot, celery, potatoes, and parsnip. Cook for 30 seconds to 1 minute.
- Add in the curry powder, cumin, cayenne, and black pepper and stir well to combine. Cook for 30 seconds until fragrant.
- Stir in the lentils, then add the broth.
- Bring the soup to an aggressive simmer, then reduce the heat to low and cover. Cook for 20 minutes or until all the vegetables are tender and the lentils have mostly broken down.
