One Pot Curried Lentil Soup (Vegan)

5 from 14 votes
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One Pot Curried Lentil Soup with Garam Masala Almonds is a healthy and hearty weeknight soup. Fiber-filled and rich in protein, this vegan lentil soup will become a favorite. 
Creamy Lentil Soup with Curry Spices and Golden Garam Masala Almonds

Why You’ll Love this Lentil Soup:

Not only does this vegan lentil soup recipe come together in ONE pot (yes, almonds too!), it’s ready in just 45 minutes. No prolonged cooking or lentil soaking, yet the rich flavors will make you think it’s been simmering all day long.

  • It’s also super cost-friendly and doesn’t call for any esoteric ingredients (except maybe garam masala, but it’s a spice blend you’ll fall in love with).
  • This soup is kid-friendly, toddler-approved, and loved by even the most devout carnivores (trust me, I tested it).
  • Plus, it freezes and reheats well, so it wouldn’t be the worst idea to go ahead and double the batch.

I have a feeling the cozy soup mood is going to start striking often now that we’re entering October. Serve it with a spinach side salad and crusty bread or naan for dipping, and you’re in for the BEST fall dinner. One Pot Lentil Soup with Curry Spices (Vegan, Gluten Free, Freezer-Friendly)

Is Lentil Soup Good for You?

Protein- and fiber-rich lentils are a pantry staple, and some of the most convenient dried legumes. They’re the perfect combination of complex carbs and protein, which help fill your fiber gaps for the day and keep you full longer.

  • One fourth cup of uncooked red lentils, in particular, offers 13 grams of protein, plus 7 grams of fiber. Which, fun fact, is over 25% of the daily fiber recommendation! And considering most Americans are only getting ~15 grams of fiber per day, that’s quite significant. Additionally, lentils are a good source of iron and phytochemicals.

Beyond the nutrition provided by the lentils in this soup, it also offers antioxidant and anti-inflammatory benefits. The all-star spice in curry powder is turmeric, which has a polyphenol compound shown to help reduce inflammation.

Also worth mentioning is the antioxidant- and immunity-boosting potential of garlic. And, of course, the concentrated dose of the antioxidant lycopene found in canned tomato paste. Basically, this pot of soup is a nutrient haven, here to deliver equal parts flavor and nutrition.

 

 

Curried Lentil Soup with Yogurt and Cilantro made in one pot

Can You Freeze Lentil Soup?

Vegan lentil soup is freezer-friendly and reheats well. One thing to keep in mind, however, is that red lentils will become softer upon reheating. Although since this soup is already super creamy, it’s not a huge alternation in texture. If you do plan on freezing, just avoid adding the more delicate toppings (herbs, almonds, etc.) until after it’s thawed/reheated.

Otherwise, this soup will last for up to 5 days refrigerated since it doesn’t contain any ingredients that easily spoil. When you’re ready to reheat, either warm it in a small saucepan stovetop, or pop it in the microwave. You may just need to add another splash of water or broth to thin it out to its original consistency.

Toasted Garam Masala Almonds

Recipe Ingredients:

A wealth of aromatics join forces with Indian spices and tomato paste to create this deeply satisfying soup. Canned coconut milk makes it luxuriously creamy, while keeping it dairy-free.

The crowning jewels of this one-pot wonder are golden garam masala almonds, which add delightful texture and complex spice. I also love garnishing with delicate herbs like cilantro to cut through the richness and add a bright finish. A dollop of coconut yogurt is never a bad idea either. Just be prepared: You WILL want crusty bread or warmed naan to sop up the remains.

  • Pro tip: Look for garam masala in the bulk spice section of your grocery store (Sprouts, for example). That is, if you only see yourself using it a couple times. This way you purchase only the amount you need without worrying about it sitting dormant in your spice cabinet for 6 months.

Healthy Curried Lentil Soup with Toasted Almonds and Cilantro (Vegan, Freezer-Friendly)If you make this vegan lentil soup, be sure to tag #dishingouthealth so I can see your beautiful creations!

More Healthy Soup Recipes to Try:

Slow Cooker Golden Lentil Soup

Nourishing Winter Minestrone Soup

Smoky Chickpea Lentil Soup

5 from 14 votes

One Pot Curried Lentil Soup (Vegan)

One Pot Curried Lentil Soup with Garam Masala Almonds is a healthy and hearty weeknight soup. Vegan, gluten free, and rich in fiber and plant-based protein.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4

Ingredients  

  • 4 Tbsp. extra-virgin olive oil divided
  • 1/2 cup sliced almonds
  • 1/2 tsp. garam masala spice
  • 1 yellow onion finely chopped
  • 4 garlic cloves minced
  • 1 tsp. kosher salt
  • 1/2 tsp. crushed red pepper flakes
  • 3 Tbsp. tomato paste
  • 1 Tbsp. curry powder
  • 1 cup dry red lentils
  • 2 1/2 cups vegetable broth lower-sodium
  • 1 13.5-oz. can coconut milk
  • Optional toppings: coconut milk yogurt fresh cilantro
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Instructions 

  • Heat 2 Tbsp. of the oil in a large saucepan over medium heat. Add almonds and garam masala spice; cook 2 to 3 minutes, stirring often, until almonds are golden brown. Transfer to a plate.
  • Add remaining 2 Tbsp. oil and onion to pan. Cook 6 to 7 minutes, stirring frequently, until softened. Stir in garlic, salt, red pepper flakes, tomato paste, and curry powder. Cook 2 to 3 minutes, stirring often, until garlic is aromatic and tomato paste is caramelized. Stir in lentils; cook 1 minute.
  • Pour in broth and coconut milk and bring mixture to a boil. Reduce heat to medium-low, and simmer for 25 minutes, until lentils are softened. Add a dash of water if soup needs thinning.
  • Ladle soup evenly into each of four bowls. Stir in a dollop of coconut milk yogurt and garnish with cilantro leaves and garam masala almonds.
If you love this recipe, please leave a star rating and review below!

 

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5 from 14 votes (4 ratings without comment)

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Recipe Rating




18 Comments

  1. Amy Gelfand says:

    5 stars
    So simple and such amazing flavor. I used the whole can of tomato paste because I love tomato and I hate to waste. Delicious.

    1. Jamie Vespa says:

      Hi, Amy! I’m so glad you enjoyed this one! Thank you for taking the time to come back and leave a review!

  2. Karen says:

    5 stars
    Amazing! I thought I would like this, and it completely exceeded expectations. My husband, totally not vegan, also raved. Easy to out together on a week night and the flavors and textures are simply delicious. I’m making a double batch this weekend to parse out for a couple lunches and one dinner this week. Thank you!

    1. Jamie Vespa says:

      I’m so glad you enjoyed the soup was a hit! Thank you for taking the time to leave a review!

  3. Michelle Holt says:

    5 stars
    I’ve enjoyed many of your recipes over the last few months. Thank you for making so many dairy-free/ vegan recipes! My daughter is allergic to tomatoes so I am looking for substitutes for several of your recipes like this lentil soup. I’ve used pumpkin in exchange but wonder if you have other ideas?

    1. Jamie Vespa says:

      Hi Michelle – I’m so thrilled you have been enjoying the recipes!! For a tomato substitute, I would drain a jar of roasted red peppers and give them a quick blitz in the blender or food processor until they are chunky or smooth in consistency (depending on which recipe you’re making). I hope that helps!

      1. Michelle H says:

        Thank you for this idea!

  4. Mariana says:

    5 stars
    This was absolutely delicious! Thank you for your simple and delicious recipes. Your blog is always my go-to when it comes to trying a new recipe.

    1. Jamie Vespa says:

      Hi Mariana – I’m so glad you enjoyed this one! Thank you so much for the positive feedback, and for taking the time to leave a review.

  5. Heather says:

    5 stars
    This soup is deceptively simple but it is so BIG on flavour. Absolutely my new favourite, and my only regret is not following your recommendation of doubling the recipe! It’s like the best of the best sauce from a favourite Indian dish. I skipped the yoghurt, because I didn’t have any – a few almonds and some torn Coriander and dinner was served.

  6. Misty says:

    5 stars
    Made this and it’s the most delicious and satisfying soup. Dipped garlic naan in it and it was perfection with and without the Naan. Going to become a staple for sure!

    1. Jamie Vespa says:

      Hi Misty–I’m so glad you enjoyed this one! Love serving it with naan, too. Thank you for taking the time to leave a rating and review!

  7. Hayley says:

    5 stars
    Made this tonight for a light and healthy NYE dinner. It was absolutely delicious. I used full fat coconut milk but for future reference would light be alright?

    1. Jamie Vespa says:

      I’m so glad the recipe was a hit! Yes, light coconut milk will do the job just fine. Happy New Year!

  8. KP says:

    5 stars
    This was so simple to make. It is the perfect hearty, filling, warming comfort soup for a cold day. I will definitely be making this again. I didn’t add the yogurt, but did squeeze in some lime juice with the cilantro to add a bit of acidity which was a nice complement, for what it’s worth.

  9. Kayla says:

    5 stars
    I am so consistently blown away at your simple recipe list that creates such complex flavors. This was sweet and spicy, with yogurt and cilantro it was bright and tangy. I loved this recipe and so did my carnivore hubby.

    1. Jamie Vespa says:

      Yay! I’m so glad you enjoyed it, Kayla!!

  10. Marcy says:

    5 stars
    Made this soup over the weekend and WOW- so easy and delicious!!! Already excited for leftovers for lunch today! Thanks for the great recipe