Indian Spiced Lentil Soup

Dive into a bowl of warmth and flavor with this Indian Spiced Lentil Soup—a hearty, protein-packed dish brimming with aromatic spices and nourishing ingredients. Made with creamy red lentils, vibrant turmeric, earthy cumin, and the bold heat of garam masala, this soup is a celebration of Indian-inspired flavors. Slow-simmered with garlic, ginger, and tomatoes, every spoonful offers a comforting blend of textures and savory depth. Finished with a splash of bright lemon juice and a garnish of fresh cilantro, this one-pot wonder is perfect for weeknight dinners or meal prepping. Enjoy it as a standalone meal or pair it with fluffy naan or steamed basmati rice for a truly satisfying experience. Simple, wholesome, and bursting with spice, this recipe will become your go-to for a cozy, plant-based meal.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 4 cups water
• 1 medium onion
• 3 garlic cloves
• 1 tablespoon ginger
• 1 medium tomato
• 2 tablespoons olive oil or ghee
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoons ground turmeric
• 1 teaspoon garam masala
• 0.5 teaspoons ground paprika
• 0.25 teaspoons red chili powder (optional)
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro (for garnish)

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear. Set aside.

Step 2

Finely chop the onion, garlic, and ginger. Dice the tomato.

Step 3

In a large pot, heat the olive oil or ghee over medium heat.

Step 4

Add the chopped onion to the pot and sauté for 3-4 minutes until softened and translucent.

Step 5

Stir in the garlic and ginger, cooking for an additional minute until fragrant.

Step 6

Add the diced tomato to the pot and cook for 4-5 minutes, stirring occasionally, until the tomato softens and breaks down.

Step 7

Stir in the ground cumin, coriander, turmeric, garam masala, paprika, and red chili powder (if using). Cook for 1 minute to bloom the spices, stirring continuously.

Step 8

Add the rinsed lentils and 4 cups of water to the pot. Stir to combine.

Step 9

Bring the mixture to a boil, then reduce the heat to low and let the soup simmer uncovered for 20-25 minutes, or until the lentils are soft and the soup thickens.

Step 10

Season the soup with salt and stir in the lemon juice.

Step 11

Using an immersion blender, puree the soup to your desired consistency (smooth or slightly chunky). Alternatively, carefully transfer a portion of the soup to a blender, blend, and return it to the pot.

Step 12

Taste the soup and adjust seasoning if needed.

Step 13

Ladle the soup into bowls and garnish with fresh cilantro. Serve hot with flatbread or rice.

Nutrition Facts

Serving size	1498.1 grams (1498.1g)

Amount per serving	% Daily Value*
Calories	630

Total Fat 30.00g	38%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 3583mg	156%
Total Carbohydrate 75.00g	27%
Dietary Fiber 21.60g	77%
Total Sugars 21.40g
Protein 22.50g	45%

Vitamin D 0IU	0%
Calcium 215mg	17%
Iron 12mg	67%
Potassium 1414mg	30%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.9%

Protein: 13.6%

Carbs: 45.5%