A 30-Minute Dal-Inspired Dream Soup
Craving something warm, comforting, and incredibly fast? Look no further! This Curried Red Lentil Soup is your new weeknight hero. Red lentils are the superstars here; they cook down into a creamy, luscious texture in no time. We’re infusing this simple soup with the aromatic warmth of curry powder, reminiscent of a classic Indian dal, but with the fresh, vibrant addition of zucchini. It’s a hearty, healthy, one-pot meal that feels like a hug in a bowl. Let’s get cooking!
Ingredients
• Serves 4
• 1 tbsp / 15 ml extra-virgin olive oil
• 1 bunch scallions, chopped
• 1 tbsp / 15 ml curry powder
• 1 cup / 200 g (7.1 oz) red lentils, picked over and rinsed
• 1 (15-ounce) / 425 g (15 oz) can petite diced tomatoes, drained
• 4 cups / 950 ml vegetable broth
• 1 medium zucchini, thinly sliced
• up to 1 cup / 240 ml water, as needed
• Salt and freshly ground black pepper, to taste
Instructions
1. Heat the olive oil in a large saucepan or Dutch oven over medium heat. Add the chopped scallions and curry powder, and cook, stirring constantly, until wonderfully fragrant, about 30 seconds.
2. Stir in the rinsed lentils, drained tomatoes, and vegetable broth. Increase the heat and bring the mixture to a boil.
3. Once boiling, decrease the heat to low. Season to taste with salt and pepper, cover, and let it simmer for 10 minutes.
4. While the soup simmers, thinly slice the zucchini. After 10 minutes, add the zucchini slices to the pot.
5. Continue to simmer until the lentils are completely soft and have started to break down, about 10 more minutes. If the soup becomes too thick for your liking, stir in up to 1 cup (240 ml) of water to reach your desired consistency.
6. Taste and adjust seasoning if necessary before serving hot.
Nutritional Information
• Estimated values per serving
• Calories: 295 kcal
• Protein: 15 g
• Fiber: 14 g
• Fat: 5 g
• Carbohydrates: 48 g
Pro Tips
• for the Best Lentil Soup
• For a creamier, thicker soup, use an immersion blender to partially blend it directly in the pot before serving.
• Stir in a few large handfuls of fresh spinach or kale during the last 5 minutes of cooking for an extra boost of greens and nutrients.
• Elevate your soup with toppings! A dollop of coconut yogurt, a squeeze of fresh lime or lemon juice, and a sprinkle of fresh cilantro can transform the dish.
• Adjust the spice level by using a hot curry powder or adding a pinch of red pepper flakes along with the scallions for an extra kick.
FAQ
Q: Is this vegetarian lentil soup a good source of protein
A: Yes, this soup is an excellent source of plant-based protein. Red lentils are protein powerhouses, and a single serving of this recipe provides approximately 15 grams (0.53 oz / 15 g), making it a hearty and satisfying vegetarian meal.
Q: Can I make this curried red lentil soup vegan
A: Absolutely! This recipe is naturally vegan as written, using olive oil and vegetable broth. For a creamy topping, the pro tips suggest a plant-based option like coconut yogurt, which is a perfect dairy-free choice.
Q: What other vegetables can I add to this lentil soup
A: This soup is very versatile. You can easily substitute the zucchini with other vegetables like chopped carrots, sweet potatoes, or bell peppers. For a boost of greens, stir in fresh spinach or kale during the last few minutes of cooking.
Q: How should I store leftover red lentil soup
A: Store leftover soup in an airtight container in the refrigerator for up to 4-5 days. The soup will thicken as it cools. When reheating on the stove or in the microwave, simply add a splash of water or vegetable broth to reach your desired consistency.
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A 30-Minute Dal-Inspired Dream Soup
Ingredients
Method
- Heat the olive oil in a large saucepan or Dutch oven over medium heat.
- Add the chopped scallions and curry powder, and cook, stirring constantly, until wonderfully fragrant, about 30 seconds.
- Stir in the rinsed lentils, drained tomatoes, and vegetable broth. Increase the heat and bring the mixture to a boil.
- Once boiling, decrease the heat to low.
- Season to taste with salt and pepper, cover, and let it simmer for 10 minutes.
- While the soup simmers, thinly slice the zucchini.
- After 10 minutes, add the zucchini slices to the pot.
- Continue to simmer until the lentils are completely soft and have started to break down, about 10 more minutes. If the soup becomes too thick for your liking, stir in up to 1 cup (240 ml) of water to reach your desired consistency.
- Taste and adjust seasoning if necessary before serving hot.
- Stir in a few large handfuls of fresh spinach or kale during the last 5 minutes of cooking for an extra boost of greens and nutrients.
- Adjust the spice level by using a hot curry powder or adding a pinch of red pepper flakes along with the scallions for an extra kick.
