This curried red lentil soup is a cozy, high-fiber dinner that comes together with simple ingredients, giving you a nourishing, budget-friendly meal packed with flavor and anti-inflammatory goodness.
For more easy dinner recipes, check out our sheet pan eggs and veggies, three bean orzo soup, Mediterranean mushroom and rice, and turmeric cauliflower and chickpeas.
A simple warming soup for colder weather.
Yesterday the temperatures suddenly plunged, and we were not prepared for it at all. Louise and I got so cold during our usual afternoon walk โ people often imagine Italy as this warm, exotic place, but winters here can be surprisingly chilly. Sure, itโs not Minnesota cold, but temperatures do drop close to 0ยฐC / 32ยฐF, and this new cold front seems to be sticking around. โ๏ธ
So we decided to make this super warming, healthy, and mildly spiced curried red lentil soup โ the kind of cozy, fiber-rich meal that fits beautifully into a Mediterranean-style eating pattern. Itโs nourishing, naturally low in saturated fats, and perfect when you need something comforting without feeling heavy.
At the local grocery store we even found chopped butternut squash, so we used that, but any winter squash or sweet potato works well. If you love easy meals like one pot lentil soup or butternut squash lentil soup, this will fit right in. ๐ฒ
The recipe is wonderfully simple, comes together in about 30 minutes, and truly warms you from the inside out. Add a squeeze of lemon, a spoonful of Greek yogurt, and fresh herbs for the perfect cozy dinner. ๐ฟ
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Olive oil: Adds richness and helps the veggies soften. Substitute avocado oil or a splash of water for an oil-free plant based soup recipe.
- Onion: Yellow, white, or sweet onion all work. Substitute shallots or leeks for a milder flavor.
- Carrots: They add natural sweetness. Substitute parsnips, celery, or extra squash.
- Garlic: Fresh garlic gives the best flavor. Substitute garlic powder in a pinch.
- Ginger: Fresh ginger brightens the soup. Use ground ginger or omit for a milder bowl.
- Curry powder: A mild curry blend is perfect here โ the classic yellow, mustard-colored powder youโll find in most stores.
- Turmeric: Adds color and warmth. Substitute extra curry powder or leave it out.
- Red pepper flakes: Swap with cayenne, hot paprika, or a pinch of chili powder.
- Crushed tomatoes: Substitute diced tomatoes, tomato sauce, or tomato passata.
- Vegetable broth: Substitute chicken broth (if not vegetarian) or water with a bouillon cube.
- Red lentils: Essential for a creamy lentil soup without cream. Substitute yellow lentils.
- Butternut squash: Use sweet potatoes, pumpkin, or any sturdy winter squashโthey are all perfect for a cozy fall soup recipe.
- Salt and pepper: Season to taste. A pinch of black pepper also pairs well with turmeric, helping your body make better use of its natural compounds.
- Lemon: Substitute lime or a splash of apple cider vinegar.
- Greek yogurt: Use low-fat Greek yogurt or Skyr for extra protein; coconut yogurt keeps it dairy-free.
- Cilantro: Swap with parsley, basil, or chives.
- Rice: Use basmati or brown rice, or substitute quinoa, farro, couscous, or bread on the side.
How to Make Curried Red Lentil Soup
Step 1. Sautรฉ the Veggies and Spices
Heat the olive oil in a large pot over medium heat. Add the chopped onion and the carrots sliced into thin rounds. Cook for 3 to 4 minutes, just until they start to soften.
Stir in the grated garlic, grated ginger, curry powder, turmeric, and red pepper flakes. Cook for about 30 seconds, until the spices smell fragrant.
Step 2. Add the Lentils and Simmer
Pour in the crushed tomatoes and vegetable broth. Add the butternut squash cut into small dice (or sweet potatoes), the rinsed red lentils, salt, and a little black pepper. Bring everything to a gentle boil, then cover, lower the heat and let it simmer.
Cook for about 20 minutes, or until the lentils and squash are tender. As it cooks, the lentils soften into a naturally creamy baseโperfect if you love a simple, healthy red lentil soup recipe.
Step 3. Adjust the Flavors
Taste the soup and add more salt, pepper, or spices if you like. If you want a brighter flavor, squeeze in a little lemon juice. You can also thin the soup with a splash of broth or water if it becomes too thick.
Step 4. Serve with Toppings
Ladle the soup into bowls and finish with a spoonful of Greek yogurt, fresh herbs, and a squeeze of lemon. A scoop of rice makes it extra hearty and turns this into a protein-rich vegetarian meal thatโs perfect for busy weeknights.
Tips
- Cut the squash into small ยฝ-inch cubes so it softens at the same time as the red lentils, giving you perfectly tender bites in every spoonful.
- Rinse the red lentils well until the water runs clear. This removes excess starch and helps the soup stay bright and not too cloudy.
- Bloom the spices in the oil for 20โ30 seconds. This step unlocks the flavor and warmth that makes a great vegetarian lentil soup.
- Simmer gently, not rapidly. A slow simmer helps the lentils break down and become naturally creamy without needing coconut milk or cream.
- Adjust the thickness to your taste. Add more broth for a lighter bowl or cook a few minutes longer for a thicker, stew-like texture.
- Add lemon at the end. A little acidity balances the earthy spices and brings the whole pot to life.
- Try a swirl of low-fat Greek yogurt. It adds creaminess and protein and turns your bowl into a comforting, anti inflammatory lentil soupโstyle meal.
- Use any winter squash. If you donโt have butternut, use kabocha, acorn, sweet potatoes, or even pumpkin.
- Make it heartier with rice. Brown rice, basmati, quinoa, or farro make the soup extra satisfying and perfect for cold evenings.
Frequently Asked Questions
Red lentils work best because they cook quickly and become creamy, but you can use yellow lentils if needed. Brown or green lentils wonโt soften the same way.
Yes, the peel stays firm even after simmering. If you want to save time, use pre-cut squash from the store โ it works perfectly for this high fiber soup recipe.
Absolutely. It thickens as it sits, so add a splash of broth when reheating. The flavors get even better the next day.
Adjust the red pepper flakes to your taste. Start with a small amount and build up.
Yes, it freezes well for up to 3 months. The lentils may thicken slightly, but the texture is still great after thawing.
Brown rice, quinoa, naan, or crusty bread all work well and turn it into a hearty budget friendly vegetarian dinner.
Yes. Replace the crushed tomatoes with extra broth and a squeeze of lemon for brightness.
More Easy Lentil Recipes
- Mediterranean lentil and orzo
- Greek lentil soup
- Classic lentil soup
- Lentil stew with mushrooms
- Lentil potato patties
- Lentil meatballs
- Mediterranean lentils and rice
- Lentil curry
- Creamy red lentil soup
If you tried this Curried Red Lentil Soup recipe or any other recipe on our blog, please leave a ๐ star rating and let us know how it goes in the comments. We love hearing from you!
Curried Red Lentil Soup (Healthy High-Fiber)
Ingredients
- 2 tablespoons olive oil
- 1 medium onion chopped
- 2 carrots sliced into discs
- 3 cloves garlic grated
- 1 teaspoon ginger grated
- 2 teaspoons curry powder or more to taste
- 1 teaspoon turmeric powder
- ยผ teaspoon red pepper flakes
- 5 cups vegetable broth or chicken broth
- 1 can crushed tomatoes 15 oz / 400 g can
- 1 cup dried red lentils rinsed
- 1 pound butternut squash or any other winter squash/sweet potatoes โ cut into small ยฝ inch (1.5 cm) dice
- ยพ teaspoon salt or more to taste + black pepper to taste
- 1 lemon + Greek yogurt, parsley/cilantro, and rice to serve
Instructions
- Sautรฉ the veggies and spice: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 medium onion (chopped) and 2 carrots (sliced into discs), and cook for 3 to 4 minutes until they start to soften.Stir in 3 cloves garlic (grated), 1 teaspoon ginger (grated), 2 teaspoons curry powder, 1 teaspoon turmeric powder, and ยผ teaspoon red pepper flakes. Cook for 30 seconds, just until the spices smell fragrant.
- Add lentils and simmer: Pour in 5 cups vegetable broth and 1 can crushed tomatoes. Add 1 pound butternut squash (cut into small ยฝ inch dice), 1 cup dried red lentils (rinsed), ยพ teaspoon salt, and a few grinds of black pepper. Bring to a gentle boil, then cover, lower the heat and simmer for about 20 minutes, or until the lentils and squash are soft.
- Adjust: Taste the soup and add more salt, pepper, or spices if you like. If you want a brighter flavor, squeeze in a little lemon juice. You can also thin the soup with a splash of broth or water if it becomes too thick.
- Serve with Toppings: Ladle the soup into bowls and finish with a spoonful of Greek yogurt, fresh herbs, a squeeze of lemon and a scoop of rice.
Notes
- Olive oil โ Avocado oil, or a splash of water for oil-free cooking
- Onion โ Shallots or leeks
- Carrots โ Parsnips, celery, or extra squash
- Garlic โ Garlic powder
- Ginger โ Ground ginger, or omit
- Curry powder โ Any mild yellow curry blend
- Turmeric โ Extra curry powder, or omit
- Red pepper flakes โ Cayenne, hot paprika, or chili powder
- Crushed tomatoes โ Diced tomatoes, tomato sauce, or passata
- Vegetable broth โ Chicken broth (non-veg option) or water + bouillon
- Red lentils โ Yellow lentils
- Butternut squash โ Sweet potatoes, pumpkin, or any winter squash
- Salt & pepper โ Season to taste
- Lemon โ Lime or apple cider vinegar
- Greek yogurt โ Low-fat Greek yogurt, Skyr, or coconut yogurt
- Cilantro โ Parsley, basil, or chives
- Rice โ Basmati, brown rice, quinoa, farro, couscous, or bread on the side
- Cut squash small (ยฝ-inch). Helps it soften in sync with the red lentils.
- Rinse red lentils well. Clear water = less starch, brighter soup.
- Bloom spices for 20โ30 seconds. Unlocks deeper warmth and flavor.
- Simmer gently, not rapidly. Creates natural creaminess without added dairy.
- Adjust thickness your way. More broth for lighter; longer cook for thicker.
- Add lemon at the end. Brightens and balances the earthy spices.
- Swirl in Greek yogurt. Adds creaminess and protein.
- Use any winter squash. Kabocha, acorn, sweet potato, or pumpkin all work.
- Make it heartier with grains. Add rice, quinoa, or farro for a cozy, filling bowl.
- Store the soup in an airtight container in the fridge for 4 days, or freeze it for up to 3 months.
Nutrition
Hi! We are Nico & Louise
Weโre here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) ๐ฟโจ.
Welcome to our blog, we are glad you are here.
Great info.
I usually dont east soups more often than once a week, and i never eat soups in the evening. But this creamy bright inviting and spicy miracle stole my heart right away! I srarted to cook it after 5pm today, planning it to be a nice dinner for busy tomorrow, but i honestly couldnt resist! :))) In Estonia where i live, novembers are gray and cold, there is almost no sunshine, and recipies like this is a perfect gift for my emotions! Texture, colours and spice mix are simply perfect! Thank you sooo much, dear Nico and Louise!
Hi Olesya!!
Oh, your message brought such a smile to our faces. Thank you! I’m so happy the soup brightened a gray November evening in Estonia.
Sending you lots of sunny cooking vibes here from Italy, thank you for being here.
Best, Louise
Awesome
I’m so happy you tried it and liked it, Fern!!