Curried Lentil Soup (Vegan High-Protein)
This Curried Lentil Soup is rich, creamy and spiced, packed with protein and vegetables and is so easy to make. It’s a perfect make-ahead warming meal served with crispy lentils and hunks of bread.
Nothing beats a bowl of soup to warm you through and this one is packed with cosy and vibrant flavours and colours to really invigorate you. This soup is one of those recipes we come back to time and time again as it ticks all the boxes and is really easy to make.
Why will I love this soup?
This soup is a real favourite, it is:
- Thick, creamy and smooth
- Warming, cosy and invigorating
- Packed with fresh gut healthy ingredients
- Spiced with ginger, garlic, miso and curry powder
- Loaded with vegetables
- High in protein thanks to red lentils
- Easy and quick to make
- Great for preparing ahead of time
- A delicious lunch, dinner or starter
If you already love the sound of this soup then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
This soup is a great one to make as we only need basic ingredients:
- Vegetables: this soup uses carrot, yellow bell pepper, butternut squash and onion.
- Fresh garlic and ginger: for flavour.
- Red split lentils: these add richness, creaminess and protein to the soup and then turn wonderfully soft as they cook.
- Miso paste: this adds a umami depth of flavour that is so good for soups. If you do not have any miso paste add an equal amount of tamari soy sauce. I like brown miso paste but red miso, white miso or others are great.
- Spices: mild curry powder, turmeric, cumin, hot smoked paprika and chilli flakes bring this soup to life.
- Vegetable stock: to add flavour and the liquid needed for a creamy soup.
- Salt and pepper: seasoning is important.
To serve the soup, here’s what I love:
- Coconut yoghurt: or you can use dairy-free cream or vegan crème fraiche to add on top.
- Fresh herbs: I like some parsley, chive or coriander on top.
- Pink pickles: these add such a lovely pop of colour and flavour on top. You can make your own here.
- Sesame seeds and chilli flakes: for some texture.
- Bread: serve this with your favourite bread for the best soup. You can also make your own 2-Ingredient Pumpkin Flatbreads, Seedy Wholemeal Soda Bread or Gluten-Free Vegan Buckwheat Bread.
- Crispy lentils: I love a bit of crunch and texture on top and these are so good for that. Pat dry some lentils and then air fry or bake till crispy.
How do I make this soup?
This Curried Lentil Soup really is easy to make thanks to my new Soup Maker from Salter. I have added a step-by-step if using a soup maker or without.
Using a soup maker:
- Chop all the vegetables into 2-cm cubes: and add all the ingredients to the soup maker.
- Select the “smooth” function: and let the soup maker work its magic.
- Pour into bowls and serve as you like: with toppings and bread.
You can find the soup maker here and my code NOURISHINGMAMY20 gives you 20% off.
If you are not using a soup maker:
- Chop all the vegetables and add to a saucepan: with all the other ingredients.
- Warm on the hob for 15 to 20 minutes: until tender and the lentils have softened.
- Add to a blender: and process till smooth.
- Warm back up if needed: and serve with your favourite toppings and bread.
How long will it last?
Once made, enjoy this soup warm straight away. Once cool, you can keep this in the fridge for 2-3 days in a sealed container of in the freezer for up to 1 month. Allow to defrost and then warm back up.
Is this soup gluten-free and nut-free?
Yes this is gluten-free and nut-free, please check that your yoghurt, stock and other ingredients do not contain nuts.
Can I use other vegetables?
Yes this soup is really versatile so you can use whatever you like, for example:
- Instead of carrots, you can use parsnips or swede
- You can use other types or squash, pumpkin or sweet potato instead of butternut squash
- Use red onion or shallots in place of white onion
- You can use white beans instead of red lentils but may need less liquid as the red lentils absorb the liquid as they cook
- Change up the toppings! Soups are also really good with crispy chickpeas and vegetable peel crisps.
I love cosy meals, what else can I make?
I hope you are going to love this Curried Lentil Soup and for more ideas, how about my:
- Roasted Root Vegetable Soup
- Peanut Cauliflower and Chickpea Curry
- Pumpkin and Kidney Bean Chilli
- Easy Vegan Pumpkin Mac and Cheese
- Smoked Paprika Cheesy Bean Potato Skins
Curried Lentil Soup
This Curried Lentil Soup is rich, creamy and spiced, packed with protein and vegetables and is so easy to make. It’s a perfect make ahead warming meal served with crispy lentils and hunks of bread.
Ingredients
For the Soup:
- 1 large carrot
- 1 yellow pepper
- ½ butternut squash (200g peeled weight)
- 1 white onion, peeled
- 2 garlic cloves, peeled
- 1-inch piece ginger, peeled
- 100g red split lentils
- 1 tbsp miso paste
- Spices: 1 tsp mild curry powder, ½ tsp turmeric powder, ¼ tsp ground cumin ¼ tsp hot smoked paprika, ¼ tsp chilli flakes
- 1 vegan stock cube or 1 tbsp bouillon powder
- 600ml water
- Salt and pepper
For the Crispy Lentils:
- ½ tin green lentils (120g drained weight)
- 1 tsp olive oil
To Serve:
- Coconut yoghurt
- Fresh parsley or coriander
- Pink pickles
- Sesame seeds
- Chilli flakes
- Bread
Instructions
- Chop all the vegetables, onion, garlic and ginger into 2-cm cubes. Add into the Salter Soup Maker along with the rest of the soup ingredients.
- Set the soup maker to “smooth” and allow the soup to cook.
- Meanwhile, preheat the Air Fryer to 180*C and line a tray with parchment paper.
- Pat the lentils dry and add to the tray. Toss with the olive oil, season with salt and pepper and allow to bake for 15 minutes or until crispy.
- When the soup is done, divide between 3 bowls and top with some yoghurt, fresh herbs, pickles, sesame seeds, chilli flakes and the crispy lentils. Serve with your favourite bread.
- Once cool, the soup will keep in the fridge for 2-3 days or in the freezer for up to 1 month in a sealed container. Allow to defrost and warm back up.
Notes
If you are not using a soup maker, chop all the vegetables and add to a saucepan with all the other ingredients.Warm on the hob for 15 to 20 minutes until tender and the lentils have softened. Add to a blender and process till smooth. Warm back up if needed.
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I look forward to hearing what you think of this Curried Lentil Soup so please let me know in the comments below and leave a star review above. If you do make this soup, I’d love to see them so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With soupy love x
p.s. this blog post is not sponsored although the recipe was first made with Salter and their Soup Maker, which I love and use all the time.
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