Spiced Red Lentil Soup with Yogurt
This quick and creamy Spiced Red Lentil Soup is packed with protein from both red lentils and a generous swirl of Greek yogurt, offering a comforting and wholesome meal in under 30 minutes.
For 6 servings
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent, stirring occasionally.
Add the minced garlic, ground cumin, and ground coriander to the pot. Cook for another 1-2 minutes, stirring constantly, until fragrant. Stir in the tomato paste and cook for 1 minute more.
Add the rinsed red lentils and vegetable broth to the pot. Bring the mixture to a rolling boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the lentils are completely soft and have broken down.
Remove the pot from the heat. For a smoother soup, use an immersion blender to blend a portion of the soup directly in the pot until desired consistency is reached. Alternatively, carefully transfer half of the soup to a regular blender, blend until smooth, and return to the pot. (Be cautious when blending hot liquids).
Season the soup with salt and black pepper to taste. If the soup is too thick, add a splash more vegetable broth or water to reach your preferred consistency. If it's too thin, simmer uncovered for a few more minutes to reduce.
Ladle the hot soup into individual bowls. Top each serving with a generous dollop of plain Greek yogurt and a sprinkle of fresh chopped mint leaves. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra depth of flavor, you can add a diced carrot and celery stalk along with the onion in step 1. Sauté them until tender before adding the garlic.
- 2Always rinse your lentils thoroughly before cooking to remove any debris and excess starch, which can cause foam during simmering.
- 3If you prefer a spicier soup, add 1/2 teaspoon of red pepper flakes along with the other spices in step 2.
- 4Avoid boiling the soup once the Greek yogurt has been stirred in, as it can curdle. Always add yogurt as a garnish or stir it in off the heat just before serving.
Adapt it for your goals.
Vegan Version
Replace the Greek yogurt with a swirl of full-fat coconut milk or a plant-based unsweetened yogurt alternative for a delicious vegan option.
Heartier SoupHeartier Soup
Add 1/2 cup of diced sweet potato or butternut squash along with the lentils for a more substantial and nutrient-dense meal.
Herb SwapHerb Swap
Instead of mint, garnish with fresh cilantro or parsley for a different aromatic profile that still complements the spices beautifully.
Why this is on our healthy list.
Rich in Plant-Based Protein
Red lentils are an excellent source of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this soup very satisfying.
High in Dietary Fiber
Lentils are packed with dietary fiber, which aids in digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management.
Packed with Essential Nutrients
This soup provides a good source of iron, folate, magnesium, and B vitamins from the lentils, along with probiotics from the Greek yogurt, supporting gut health and energy.
Frequently asked questions
Yes, this soup is excellent for meal prep! It can be made 2-3 days in advance and stored in an airtight container in the refrigerator. Reheat gently on the stovetop, adding a splash of broth or water if it's too thick. Add fresh yogurt and mint when serving.
