While the French are best known for their green lentils (lentilles du Puy), this red lentil soup with curry and a hint of ginger delivers a delicious moment of comfort on a dreary day.
Plus, it’s such a tasty (and simple) way to include more lentils in your diet, especially if you’re in a time crunch. In less than 30 minutes you’ll be sitting at the dinner table savoring a nourishing bowl of warm flavorful soup to share with those you love.
Health benefits: Not only are lentils a great source of fiber and plant-based protein (1 cup of cooked lentils contains 17.9 grams of plant-based protein!) but these petits legumes are also packed with nourishing minerals and vitamins such as zinc, folate, copper, and magnesium. Studies have found that magnesium helps to fight inflammation and possibly help reduce PMS symptoms, amongst other health benefits.
Additionally, lentils are rich in polyphenols, plant chemicals that have been found to have strong antioxidant, anti-inflammatory, and neuroprotective effects.
Furthermore, lentils are a low glycemic food, meaning they’re absorbed and digested more slowly into the bloodstream. So, if you’re looking for foods that will help to stabilize your blood sugar, lentils, more specifically pulses, may be a great addition to your diet.
Red Lentil Soup with Curry
- Prep Time: 10
- Cook Time: 20
- Total Time: 30 minutes
- 1 tbsp olive oil
- 1/2 onion
- 2–3 garlic cloves, chopped
- 1 large carrot (or 2 small carrots), roughly chopped
- 1/2 tbsp fresh ginger, peeled and chopped (1 small knob of ginger)
- 1/2 tbsp garam masala
- 1/2 tbsp cumin
- 1/2 – 1 tsp curry
- 1 1/4 cup split red lentils
- 4 cups veggie, beef, or chicken broth
- 1 (14.5 oz) can diced tomatoes
- 1/2 tbsp apple cider vinegar (ACV)
- 1 rosemary sprig, optional
- Warm olive oil in a large soup pot. Add chopped garlic, ginger, onion, and carrots and cook over medium-low until the onion starts to become translucent, about 3-4 minutes.
- Add spices and lentils to onion mix and gently stir over low heat for an additional 3-5 minutes. You want your spices to evenly coat the lentils and onions.
- Next, add broth, tomatoes, and ACV. Bring to a boil then reduce heat and simmer for about 20 minutes or until carrots and lentils are fork tender. If using, add rosemary sprig to lentil soup about ten minutes into cooking. Remove the rosemary stems before serving.
Cooking Notes: A little ginger goes a long way. If you’re someone who loves ginger then 1 medium sized knob of ginger (about ½ tbsp chopped) should be plenty. While I don’t recommend using ground ginger (fresh ginger really is best in this soup!) if you don’t have any fresh ginger on hand you can, in that case, use ground ginger as a substitute. I recommend starting with 1/4 tsp and adding more in small increments, checking the flavor each time – you don’t want to overpower your soup with ginger.
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