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+ servings

California Spicy Lentil Soup with Tomato and Curry

A hearty, vegan spicy lentil soup made with red lentils, tomatoes, and curry powder, perfect for a healthy weeknight dinner.
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings: 1
Course: Quick Meals, Soup, Vegan
Cuisine: American
Calories: 290

Ingredients
  

  • 1 ½ tablespoons olive oil
  • 1 medium onion, diced
  • 1 large carrot, diced
  • 1 stalk celery, diced
  • 1 medium red bell pepper, diced
  • 3 cloves garlic, minced
  • ½ teaspoon red pepper flakes
  • 1 tablespoon curry powder
  • 1 cup dried red lentils, picked over and rinsed (about 7 ounces)
  • 1 can (14.5 oz) diced tomatoes with their juice
  • 4 cups low-sodium vegetable broth or water
  • ¾ teaspoon fine sea salt plus more to taste
  • ¼ teaspoon black pepper plus more to taste
  • ¼ cup fresh cilantro, finely chopped plus extra leaves for garnish
  • 1 medium Meyer lemon, juiced California-grown, plus wedges for serving

Method
 

  1. Heat the olive oil in a large pot or Dutch oven over medium heat. Once shimmering, add the diced onion, carrot, celery, and bell pepper. Cook, stirring often, until the onion softens and turns translucent, about 7 minutes.
  2. Stir in the minced garlic, curry powder, and red pepper flakes. Cook for 1 minute, stirring constantly, until fragrant.
  3. Add the rinsed red lentils and the can of diced tomatoes (with juice). Cook for 1 minute, stirring often, to enhance their flavors.
  4. Pour in the vegetable broth (or water) and add the salt and pepper. Increase the heat to bring to a boil, then reduce to a gentle simmer. Cover the pot and cook for about 30 minutes, until the lentils are tender.
  5. Using an immersion blender, give the soup 2 or 3 quick pulses to thicken it slightly. Alternatively, let it cool a bit, then transfer 2 cups to a blender. Secure the lid, cover with a kitchen towel to protect your hands from steam, and blend until smooth. Return the puree to the pot.
  6. Remove the pot from the heat and stir in the chopped cilantro and the juice of half the lemon. Taste and adjust seasoning—add more salt if needed, or an extra pinch of red pepper flakes for more heat.
  7. Serve the soup garnished with fresh cilantro leaves, crusty sourdough bread, and lemon wedges from the remaining half lemon. Squeeze extra lemon juice over each bowl for brightness. Enjoy!

Nutrition

Calories: 290kcalCarbohydrates: 42gProtein: 14gFat: 8gSaturated Fat: 1gSodium: 580mgFiber: 12gSugar: 10g

Notes

For a thicker soup, blend more of the soup or add an extra 1/4 cup of lentils. Store leftovers in the fridge for up to 5 days—the soup thickens as it sits; thin with a splash of broth when reheating. This soup freezes well for up to 3 months; thaw overnight in the fridge. Avoid overcooking the lentils—check for tenderness after 25 minutes. Serve with a dollop of yogurt or avocado for a creamy twist. If you don't have Meyer lemons, regular lemons work fine. For a milder soup, reduce the red pepper flakes to 1/4 teaspoon.

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