Red Lentil Soup

Occasionally my trainer and I will share recipe ideas on how to eat Clean and Healthy and last week he told me about a new Mediterranean Restaurant that opened locally.   He was impressed with how clean the recipes were and an amazingly delicious Red Lentil the serve.  Then he told me what a nutritional powerhouse Lentils were.  Loaded with Magnesium and Potassium.

I had never heard of Red Lentils and made a mental note to do some research when I had the time.  The next day I opened the Martha Stewart Living magazine and guess what?  They spotlighted a Red Lentil soup in their fit to eat section.

I figured it was a sign to get my butt to the grocery store and find me some Red Lentils.  I had no luck at Kroger’s (our big box grocery store), but hit pay dirt at The Fresh Market.

I pretty much followed the Martha’s recipe, but made the portions a little more substantial (we eat big here) and I went more spicy than sweet.

Curried Red Lentil Soup with Dried Cherries and Cilantro


Family Rating:    




  • 4 teaspoons safflower oil
  • 5 tablespoons finely chopped peeled ginger (from 3” piece)
  • 5 garlic cloves, finely chopped (3 tablespoons)
  • 2 large shallot, finely chopped
  • 3 carrot, finely diced (about 1 ½ cups)
  • 1-2 diced Serrano (choose based on your heat level)
  • 3 teaspoons curry powder
  • Coarse salt
  • Ground Pepper to taste
  • 1 ½ cups unsweetened coconut milk
  • 2 cups red lentils
  • 4 tablespoons finely chopped cilantro
  • Crushed Red Pepper



  1. Heat oil in a medium saucepan over medium heat.  Add ginger, garlic, shallot and carrots, and cook, stirring often until softened, about 7 minutes.  Add curry powder, and cook, stirring, until fragrant, about 1 minute.
  2. Add 2 teaspoons kosher salt, 1 cup of coconut milk, 8 cups of water, and the lentils, and bring to a boil.  Reduce heat, cover and simmer until lentils and carrots are tender, 10-12 minutes.  Pour 3 cups soup through a fine sieve into a bowl, reserving solids.  Put strained liquid back into pot and puree with immersion blender until smooth. (You can use regular blender if you do not own immersion blender).  Stir in reserved solids.
  3. You can keep on low heat, stir occasionally until ready to serve.
  4. Spoon into bowls and stir in drizzle of coconut milk and top with diced peppers and a sprinkle of red pepper.

If you would prefer the sweet recipe instead, Martha topped with chopped dried cherries.

On a side note, I recently had to buy a new immersion blender.  I went with the recommendation given by Cooks

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Categories: Soups & Stews, Superfoods

Author:Amy Stafford

I am the author, photographer and creator behind the blog A Healthy Life For Me. I am a food and fitness nut who loves Crossfit, Chocolate and Organic Gardening.

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