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.
This Is the Best Lentil Soup Recipe, EVER. Here’s Why:
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). It also 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.
Let’s Talk Lentil Soup Nutrition:
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.
Can You Freeze Lentil Soup?
In short, yes: 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.
Healthy, Easy, Seasonal, and Delicious.
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.
Oh, and 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.Lastly, if you make this recipe, be sure to tag #dishingouthealth so I can see your beautiful creations!
More Easy, Healthy Soup Recipes:
- 4 Tbsp. extra-virgin olive oil, divided
- ½ cup sliced almonds
- ½ tsp. garam masala spice
- 1 yellow onion, finely chopped
- 4 garlic cloves, minced
- 1 tsp. kosher salt
- ½ tsp. crushed red pepper flakes
- 3 Tbsp. tomato paste
- 1 Tbsp. curry powder
- 1 cup dry red lentils
- 2½ cups vegetable broth (lower-sodium)
- 1 (13.5-oz.) can coconut milk
- Optional toppings: coconut milk yogurt, fresh cilantro
- 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.