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Feature image showing a curried red lentil soup with yogurt swirl lemon and fresh herbs.

Curried Red Lentil Soup (Healthy High-Fiber)

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 people
Author: Nico Pallotta

  • 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
  • ¼ teaspoon red pepper flakes
  • 5 cups (1.25 L) vegetable broth or chicken broth
  • 1 can crushed tomatoes 15 oz / 400 g can
  • 1 cup (200 g) dried red lentils rinsed
  • 1 pound (450 g) butternut squash or any other winter squash/sweet potatoes — cut into small ½ inch (1.5 cm) dice
  • ¾ teaspoon salt or more to taste + black pepper to taste
  • 1 lemon + Greek yogurt, parsley/cilantro, and rice to serve

  • Sauté 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 ¼ teaspoon red pepper flakes. Cook for 30 seconds, just until the spices smell fragrant.
    Step 1 Sautéing onion carrots garlic and spices to start curried red lentil soup.
  • Add lentils and simmer: Pour in 5 cups vegetable broth and 1 can crushed tomatoes.
    Add 1 pound butternut squash (cut into small ½ inch dice), 1 cup dried red lentils (rinsed), ¾ 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.
    Step 2 Adding tomatoes broth lentils and squash to pot for simmering.
  • 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.
    Step 3 Finished pot of curried red lentil soup ready to serve.
  • 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.
    Step 4 Curried lentil soup served in a bowl with greek yogurt lemon herbs and rice.
Substitutions
  • Olive oil → Avocado oil, or a splash of water for oil-free cooking
  • Onion → Shallots or leeks
  • Carrots → Parsnips, celery, or extra squash
  • Garlic → Garlic powder
  • Ginger → Ground ginger, or omit
  • Curry powder → Any mild yellow curry blend
  • Turmeric → Extra curry powder, or omit
  • Red pepper flakes → Cayenne, hot paprika, or chili powder
  • Crushed tomatoes → Diced tomatoes, tomato sauce, or passata
  • Vegetable broth → Chicken broth (non-veg option) or water + bouillon
  • Red lentils → Yellow lentils
  • Butternut squash → Sweet potatoes, pumpkin, or any winter squash
  • Salt & pepper → Season to taste
  • Lemon → Lime or apple cider vinegar
  • Greek yogurt → Low-fat Greek yogurt, Skyr, or coconut yogurt
  • Cilantro → Parsley, basil, or chives
  • Rice → Basmati, brown rice, quinoa, farro, couscous, or bread on the side
 
Tips
  • Cut squash small (½-inch). Helps it soften in sync with the red lentils.
  • Rinse red lentils well. Clear water = less starch, brighter soup.
  • Bloom spices for 20–30 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.
 
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