This Lentil Masala Soup is perfect for a cold day when you’re craving just a bit of spice in your life. It’s just as nourishing as it is comforting, packed with plant-based protein and layered with aromatic flavors of garam masala, garlic and turmeric. This soup is simple, yet bold in flavor and deeply satisfying, all the while keeping you aligned with your health goals. It’s a feel-good staple to keep in your back pocket for those long winter months.
Ingredients for Lentil Masala Soup:
Coconut Oil- We use coconut oil to saute the onions and garlic , because the coconut flavor goes well with the Indian spices used later, along with the coconut milk that will be used. However, olive oil is also a viable option.
Red Onion- Did you know that as a general rule, fruits and vegetables with more color typically have a more antioxidants? Therefore, red onions are slightly healthier for you than their colorless counterparts. If you only have white or yellow onions on hand, they will work just fine in this recipe.
Garlic- An essential ingredient for most recipes, not only is it packed with a nutritional punch, it’s also loaded with flavor. In this case, it’s going to really help bring out the Indian spices.
Turmeric- Yes, it’s known for it’s anti-inflammatory properties but did you know it also calms your digestive system and supports your memory? It’s a powerful spice that brings so many health benefits to the table along with an influential flavor for delicious recipes.
Garam Masala- A traditional Indian blend of spices that are absolutely essential to this recipe. Don’t have it in your kitchen? Well, let me fully suggest you get some at some point, but don’t let that deter you from making this recipe. You can make a similar spice blend if you’ve got the ingredients on hand (coriander seeds, cumin seeds, cardamom pods, cloves, cinnamon stick, black peppercorns, nutmeg, bay leaves).
Sea Salt- Obviously, salt brings out more flavor in a dish. Depending on your current health and your goals feel free to add more or less than what is called for. For optimal flavor, add the full teaspoon.
Cilantro- This nutrient-rich, powerful, antioxidant-packed herb, supports your overall health. Its fresh, with a vibrant flavor that makes it an easy and tasty way to boost the nutrition of any meal. If you are one of the strange humans who does not like cilantro, you can omit it, but the soup won’t have the same bright and fresh flavor (although if you don’t like that, maybe that’s what you’re going for).
Vegetable Broth- To turn all these ingredients into a soup we need some liquid, vegetable broth works perfectly. When choosing your broth at the store, be sure to avoid the high sodium options to keep this recipe heart-healthy.
Diced Tomatoes- This is really the base of the soup. The diced tomatoes are great at soaking up the Indian flavors and are quite delicious in this blend of vegetables.
Red Lentils- The protein in this recipe is coming from the lentils. These little legumes are not only packed with protein, but also rich in fiber, vitamins and minerals. Lentils are considered one of the healthiest food choices around, so getting them into your diet weekly or even daily, should really be a goal for everyone.
Coconut Milk- From a can, this milk is very thick and adds richness, creaminess and the coconut flavor to the soup – complimenting the Indian spices – all while being dairy free, making this soup an excellent vegan choice.
Kale- This superfood blends in nicely with the flavors of this soup and is a great way to sneak in some extra vitamins and antioxidants.
Ingredients:
- 1 1/2 tsps Coconut Oil
- 1/2 cup Red Onion (finely diced)
- 4 Garlic (cloves, minced)
- 1 tsp Turmeric
- 1 tbsp Garam Masala
- 1 tsp Sea Salt
- 1 cup Cilantro (finely diced)
- 4 cups Vegetable Broth
- 3 cups Diced Tomatoes
- 1 cup Dry Red Lentils
- 1 cup Canned Coconut Milk (full fat)
- 4 cups Kale Leaves (finely sliced)
Directions:
- Heat coconut oil in a large stock pot over medium heat. Add the onions and saute for about 4 minutes or until translucent. Add in the minced garlic. Saute for another minute.
- Add in the turmeric, garam masala and sea salt. Stir for a minute or until spices are well mixed. Add in the cilantro, vegetable broth and diced tomatoes. Bring to a boil then reduce heat to a simmer.
- Add in the dry lentils, cover and cook for 15 to 20 minutes. Once the lentils are cooked through, add in the coconut milk. Stir well to mix, then add in the kale. Stir again until the kale is wilted. Turn off the heat. Ladle into bowls and enjoy!
Notes:
- Leftovers- Refrigerate in an airtight container for up to four days. Freeze for up to two months.
- Additional Toppings- Top soup with chopped cilantro, sliced almonds and/or a dollop of coconut yogurt.
Health Insights:
- Antioxidants- This recipe is packed with ingredients high in antioxidants such as turmeric, kale, and tomatoes. Antioxidants help protect your body from free radicals, which are unstable molecules that can cause damage to your cells.
- Dietary Fiber- The red lentils, kale, and tomatoes in this recipe contribute to its high fiber content. Dietary fiber aids in improving digestive health by adding bulk to your diet and promoting regular bowel movements.
- Plant-Based Protein- Red lentils are a great source of plant-based protein, making this recipe a good choice for vegetarians and vegans. Protein is essential for building and repairing tissues in the body.
