No Fuss Curry Lentil Soup

This curry lentil soup is a staple dish in our house (and at the Shakti friendly comps!). I make it a couple of times a month because it’s soooooooo delicious. It’s vegan, gluten free, satisfyingly rich, and loaded with plant-based protein. Lentils are also high in iron, fiber, B vitamins, magnesium, potassium, and zinc. When you combine all of that lentil-y goodness with the greens, veggies, and coconut milk in this soup, you end up with a great recovery meal for the plant-based athlete. And as if that weren’t enough, they’re also super cheap and quick cooking. What more could you ask for?

Curries are a great way to use up random odds and ends from your fridge; that half of an onion, chunk of cauliflower, uneaten bell pepper, those peas in the freezer… they can all go in here. Feel free to make adjustments based on what you have on hand.

One final note: This is not a fancy, make-your-own-curry-paste and spend an hour in the kitchen type of recipe. This is a throw-it-in-a-pot and let it simmer recipe. I use a very basic yellow curry powder. That said, I do have a secret ingredient in my bag of tricks that I’d like to share with you: frozen chopped lemon grass. The next time you’re in an asian grocery store, see if they have it. It’ll never go bad and it’s a great way to add a little extra flavour to your curry. If you don’t have it, no worries, this will still be great.

Ingredients

Serves 4-6. Takes about 40 minutes start to finish, depending on how speedy of a chopper you are.

• 1 large onion, any variety, chopped
• 2 carrots, chopped
• 2-3 cloves garlic, minced
• 3 tbsp yellow curry powder
• 1 tsp red pepper flakes, or to taste (optional)
• 1 inch knob of fresh ginger, grated or minced
• 1 tablespoon frozen chopped lemon grass (optional, see head notes)
• Up to 2 cups of additional chopped veg (zucchini, cauliflower, peas and bell peppers make great choices)
• 3 cups vegetable broth or water
• 1.5 cups french green lentils (aka du puy lentils) or brown lentils, sorted and rinsed
• 1 can full fat coconut milk
• 3 cups chopped kale or spinach, stems removed
• Juice of 1 fresh lime
• 1 tablespoon tamari

You might want to serve it with…

• Rice
• A sprinkle of cashews or peanuts
• Fresh lime
• Fresh cilantro
• Sriracha

Method

• If you’re going to be serving this with rice, get your rice going!
• Heat up a large pot on medium heat. Add the onions, carrots, a pinch of salt, and a small splash of water to prevent sticking. Cook for approximately 5 minutes, stirring frequently, until softened but not browned.
• Add the garlic, ginger, lemongrass (if using) and cook for an additional minute or two, stirring constantly. Don’t let your garlic brown! (If your ingredients stick at any point, add another splash of water)
• Add the curry powder and pepper flakes (if using) and cook for another minute – just enough to toast the spices a bit.
• Now add the lentils, coconut milk, additional vegetables, and broth (DON’T add the greens at this point)
• Bring to a boil, then reduce heat and simmer, stirring occasionally, until lentils are tender – about 25 minutes.
• Fold in the chopped greens, cooking them just long enough to wilt and soften up while staying vivid green.
• Turn off the heat and add the lime juice and tamari.
• Taste and adjust for seasoning.

I like to put the fresh cilantro, lime, cashews and sriracha on the table for everyone to customize their bowl to their taste. Enjoy!

For more recipes featuring lentils, check out Balsamic Glazed Butternut Squash with Lentils and Kale or these Lentil Mushroom Burgers.