Spicy Red Lentil Soup

Spicy Red Lentil Soup

Contrary to what its name suggests, the colour of the «red» lentil is actually closer to orange. It is a smaller and rounder lentil than the more commonly found brown type and falls apart as it cooks. It is rich in proteins, minerals, vitamins A and B.

6 servings
Preparation 10 min
Cooking 25 min

200 calories per serving 


1 cup red-orange lentils (dried), rinsed and drained   190 g
1 tbsp canola oil   15 mL
1 red onions, finely chopped   150 g
2 cloves garlic, pressed or minced    
1 tbsp gingerroot, grated   14 g
1/2 tsp turmeric   2 g
1/2 tsp ground cumin   2 g
1/2 tsp curry powder   2 g
1/8 tsp ground cinnamon   0.4 g
1/8 tsp cayenne pepper   0.4 g
4 cups chicken broth   1 L
3/4 cup canned tomatoes (diced)   200 g
2/3 cup unsweetened coconut milk [optional]   170 mL
1 1/2 tbsp lime juice, freshly squeezed   3/4 lime
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
3 tbsp fresh cilantro [optional]   6 g

Before you start

It is not necessary to soak the lentils in advance.


  1. Rinse the lentils well under cold water and drain.
  2. Heat the oil in a pot over medium heat. Finely chop the onion, add it to the pot, and sauté with occasional stirring 4-5 min until translucent. Add the minced or pressed garlic, grated ginger and spices. Cook 1 min with stirring. Add the lentils, broth, diced tomatoes, salt, and pepper.
  3. Bring to a boil then reduce the heat and simmer, uncovered, 15-20 min until the lentils become very soft. Pour in the coconut milk (optional) and lime juice. Adjust the seasoning.
  4. Serve in bowls and garnish with fresh cilantro leaves (optional).

Nutrition Facts Table

Nutrition Facts

per 1 serving (310g)


% DV*

* DV = Daily Value




9 g

14 %

Saturated 6 g
+ Trans 0 g

31 %


0 mg


480 mg

20 %


24 g

8 %


4 g

17 %


3 g


9 g

Vitamin A

6 %

Vitamin C

15 %


4 %


25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

More info


Free :
Added Sugar
Source of :
Niacin, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E
Good source of :
Copper, Fibre, Iron, Magnesium, Pantothenic Acid, Potassium, Zinc
Excellent source of :
Folacin, Manganese

More info

This recipe is in the following categories: Beans/Legumes | Soups | Halal | High Fibre | High Iron | Kosher | Indian

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