Soothing Red Lentil Soup
It has been cold lately, very cold! It seems as if soups and stews are the daily staple now. Today I'd like to share with you a fairly new recipe of mine—a warming, nourishing, soothing red lentil soup.
We've been very busy lately, and, frankly, who hasn't these days? I have made multiple batches of this soup since its creation and it has been just perfect for a quick, warming lunch or an easy dinner. This tomato-free soup is chock full of greens, ginger, garlic, and onions...just the thing to support the immune system during cold and flu season. A dash of lemon juice at the end of cooking enlivens the flavors even more.
We brought this soup up to the mountains with us in a large Thermos last weekend and it was just the thing to warm our bellies after an afternoon of sledding. My 5-year old nephew was in town visiting with my mom. He liked the soup so much that he asked me to make sure I would send the recipe to his mom! He ate bowlfuls of it everyday while he was here!
Red lentils have a high degree of antioxidant activity due to their high polyphenol content. Red lentils are also high in folate, fiber, potassium, and protein! Serve this nutrient-dense plant-based soup recipe with a pot of brown rice for a balanced, nourishing meal.
Soothing Red Lentil Soup
When I first started making this soup recipe the entire pot was gone in one sitting! I now make a double batch to feed our family. I rely on leftovers for quick meals the following days! If you would like, you could freeze portions of this soup before adding the greens. When you are ready to use it, heat it up in a small pot and add a handful of greens. This will keep the soup fresh-tasting and bright. Serve soup with Red Quinoa Masala or cooked long grain brown rice if desired. I prefer to use a homemade chicken bone broth instead of water when making this recipe—it adds extra flavor, protein, and fat!
The kale can be replaced with any type of dark leafy green. Try spinach, chard, mustard greens, or collard greens!
Stovetop Directions:
- Heat the olive oil in a large stockpot (8-quart). Add the onions and sauté for about 5 minutes. Add the garlic, ginger, and curry powder and sauté a minute or so more.
- Add the red lentils and water or stock. I like to prep the carrots at this point. It's just nice to get the lentils cooking first to save time. Then add the carrots, cover the pot, and simmer for about 35 to 40 minutes.
- Turn off heat, add greens, lemon, and Herbamare (or Herbed Sea Salt or sea salt). Stir it all together and let it rest for about five minutes for the greens to soften. Taste and add more Herbamare or sea salt if desired.
Instant Pot Directions:
- Press SAUTÉ on the Instant Pot. When it reads HOT, add the oil. Then add the onions and sauté for about 5 minutes. Then add the garlic, ginger, and curry powder and sauté a minute or so more.
- Add the red lentils, water (or vegetable or chicken stock), and carrots. Stir well.
- Attach the lid and move the valve to the SEALING position.
- Set to cook on HIGH pressure for 4 minutes. When it is done, let the pressure come down naturally for 10 minutes and then move the valve to the VENTING position to quickly release the remaining pressure.
- Add the greens, lemon, and Herbamare (or Herbed Sea Salt or sea salt). Stir it all together and let it rest for about five minutes for the greens to soften. Taste and add more Herbamare or sea salt if desired.
Use this recipe in our Meal Planner
About the Author
Ali Segersten
Alissa Segersten holds a Bachelor's of Science in Nutrition from Bastyr University and a Master’s of Science in Human Nutrition and Functional Medicine from the University of Western States. She is a Functional Nutritionist, the mother of five children, a whole foods cooking instructor, professional recipe developer, and cookbook author. She is passionate about helping others find a diet that will truly nourish them. Alissa is the author of two very popular gluten-free, whole foods cookbooks and guidebooks: The Whole Life Nutrition Cookbook and Nourishing Meals. She is also the co-author of The Elimination Diet book. Alissa is the founder and owner of Nourishing Meals®.Nourishing Meals Newsletter
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I have made this delicious soup many times and it is my family's favorite soup. I only make one modification. Instead of adding thinly sliced kale, I add a 10oz package of Organic Girl Super Greens (red and green swiss chard, tat soi, arugula, and spinach). Also, if you can find Herbamare, it is well worth adding it to this soup and other recipes. Serve with salad and some delicious bread (and maybe fresh fruit for dessert) and everyone around you will be so happy.
Hello, Renee,
Where did you find your Organic Girl Super Greens? I love greens of all kinds and thought this would be a good variation of the recipe. Is it in powder form or frozen food section? On the internet, I keep seeing powders but not anything pertaining to Organic Girl. Thank you, Claudia
It's a fresh greens mix in a plastic clamshell container, sold alongside the mixed salad greens in the produce department.
We are eating nightshade free and went in search of a lentil soup recipe. We are so happy we found this one. It will be on our regular rotation.....I made it exactly as written but added 1/2 cup dried split peas. Extra creamy and sadly few leftovers.
Hi, Ali. I live in sunny Fullerton, California, and even though it's warm day I felt like soup because it's Fall! I just made your soup and it was fantastic. My husband was more than a little impressed with it! For my tastes, however, it desperately needed more salt so I used a total of 1 tbsp. kosher salt.
Thank you for such a wonderful recipe. My palate thanks you, too!
I just finished the last bowl of my 4th batch of this magical blend and my body and soul thank you. I have also passed the link to your site onto others who are in need of such nourishing meals.
Many blessings
Hi! I just cooked the soothing red lentil soup and it is aaaamazing! I started recently a kind of elimination diet and I am so happy I found your website ! Just wanted to let you know, thanks again!
Hi Ali,
This soup has become a favorite in our family. Thank you for posting the recipe. My question is if this soup freezes well with the lemon juice added? I plan to make this for a family in mourning. Thank you.
I just recently found your site and love it! I am doing my own version of an elimination diet and this soup is FABULOUS! I made it with water and skipped the citrus and I was amazed at how flavourful it was. Thank you for the great recipe.
This is one of my all time favorite soups and I had posted it on my blog too.
Thank you!
Rawfully Tempting (Barbara)
Another easy to prepare and oh so tasty to enjoy recipe! I served it up tonight with your biscuit recipe. Full and happy tummies tonight.
Making this as I type. I added potatoes to it, as I wanted it to feel a little more hearty. Great recipe, huge fan of red lentils!
This comment has been removed by the author.
This soup looks wonderful!
I love lentil soup and make a version similar to this one often. But your addition of the greens at the end sounds like a really nice way to bump up the veggie factor in the soup. Planning on trying it tonight. :)
Hi Ali,
this soup sounds amazing!
I just adore red lentils this time of year. I made some soup the other day with red lentils, blended them up smooth, added some olive oil while blending and some ume plum vinegar. The flavors meld so perfectly... sublime.
We just posted a short and quite silly audio clip called "13 Beans and Greens" on the EFE site and I mention that recipe... http://community.eatingforevolution.com/articles
LOve,
Tif
Hi Ali!
I'm so glad I won! Thanks so so so so much!!!
I just e-mailed you my mailing address!
Thanks again, let me know if for some reason the e-mail didn't go through!!!
Talk to you soon!!! Thanks again!!!
Erin
I am going to defrost some of my homemade veg stock and make this for supper tonight! Thanks!
Ellen
www.Iamglutenfree.blogspot.com
It's really great to see some non-dessert recipes again. I'm not a big sweet eater so I really have missed seeing more regular meal recipes. Since I can't do nightshades, I especially appreciate recipes without tomatoes or hot peppers. Do you have a suggestion for a homemade curry powder without hot pepper? The lentil soup looks really good!
This soup looks delicious ! I will try to make a version of it.
What would you recommend for seasoning, when one is sensitive to garlic, curry and lemon?
Funny you should post this one because we just made the red lentil soup from your cookbook (minus coconut milk because we didn't have any and tomatoes because Jasper won't eat them). But the recipe was still a huge hit with the whole family. Red lentils rock!
Ali-
the name of this soup is so perfect! It is SO soothing on a cold afternoon! Perfect after completing the Jingle Bell 4 mile run today! thanks!
yum... this looks sooo good. All your stuff is so good!!
I bought 2 of your cookbooks for Christmas presents... as I use mine more often than any other cook book!!
THANK YOU! :)
The soup looks amazing per usual! It's cold here, too, and I'm thinking about trying out a new soup recipe myself today.
Love the photo of you with your nephew! Boy, did he have a great time with you guys. :-)
Now who on earth would mind seeing your twins at the stove? I can't wait!
Shirley
Cute photo and your soup looks so good and creamy! Nice bowl after being out in the cold...yum!
Bee Happy!