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Bowl of finished soup with cilantro and avocado

Red Lentil Curry Soup

Warm up with this Red Lentil Curry Soup. Vegan and gluten-free for a wholesome and satisfying weeknight soup meal that the whole family will love.
5 from 3 votes
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Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6 people
Calories: 205kcal
Author: Sarah McMinn


Red Lentil Soup

  • 1 tbsp. coconut oil
  • 1 small yellow onion, diced
  • 3-4 cloves of garlic, minced
  • 1 heaping tbps fresh ginger, peeled and minced
  • 1 small red bell pepper, diced
  • 1 tbsp. curry powder
  • 1 tsp. cumin
  • ½ tsp. turmeric
  • tsp. cayenne pepper
  • 2 small sweet potatoes, diced (about 4 cups)
  • 1 ½ cup red lentils, rinsed
  • 6 cups vegetable broth
  • ½ tsp. salt, or to taste
  • tsp. pepper, or to taste


  • 2-4 tbsp. fresh cilantro, chopped
  • 1 small avocado, diced
  • fresh lime juice, optional


  • In a large soup pot heat up the coconut oil over medium-high heat. Add diced onions and garlic and sauté for about 5 minutes, until onions are translucent and fragrant. 
  • Stir in ginger and sauté for another 30 seconds.
  • Add red bell pepper, curry powder, cumin, turmeric, and cayenne pepper. Stir to coat the vegetables then sauté, stirring occasionally, for another 5 minutes. 
  • While onions and peppers are sautéing, peel and chop the sweet potatoes. Add them to the onion/pepper mixture along with the lentils and vegetable broth. Bring to a boil and then reduce heat to a simmer. Cook, uncovered, for about 20 minutes, stirring occasionally, until sweet potatoes are soft and lentils have broken down.  Remove from heat. 
  • Using an immersion blender, puree the soup until smooth and creamy. 
  • Serve immediately with desired toppings or store soup in an airtight container in the refrigerator for up to 5 days. 


Serving and Storing - Serve this soup immediately with fresh cilantro and avocado. Serve alongside a Mediterranean Quinoa Salad for a hearty, wholesome, cleanse-approved, hibernation-ready weekend meal. Store leftover soup in the refrigerator for up to 5 days or the freezer for up to 2 months. To thaw, pull the soup out of the freezer and place it in the refrigerator to thaw overnight.
Variations - If you don't have red bell pepper, try carrots instead, or omit it altogether. The peppers and carrots both add a complex flavor and fullness, but the soup works without them as well.


Calories: 205kcal | Carbohydrates: 33g | Protein: 12g | Fat: 3g | Saturated Fat: 2g | Sodium: 1139mg | Potassium: 494mg | Fiber: 14g | Sugar: 3g | Vitamin A: 985IU | Vitamin C: 18.7mg | Calcium: 36mg | Iron: 4.1mg