This Curry Black Lentil Soup is hearty, healthy, and full of flavor! Low in fat and high in protein and fiber, this nutritious soup is vegan, gluten-free, and oil-free, making it perfect for all types of eaters. Easy to make in about 30 minutes, this one-pot soup is sure to become one of your new favorites!
Although soup is often considered a cold-weather dish, I have to say I enjoy eating it year round. It's the perfect comfort food no matter what the weather!
I also love that soup is typically easy to make, chock full of nutritious ingredients, great for meal prep, and freezer-friendly.
And this tasty black lentil soup is one of my favorites because it's so unique and simple.
For starters, I chose to go with a curry flavor, well, because curry=yum! If you've been following MQK, then you know how much we love curry.
If you're a curry fan too, be sure to check out my Green Tofu Curry, Massaman Curry With Seitan, and Curried Chickpea Salad next.
I also opted for black lentils instead of red or green because they have a thicker skin which helps them hold their shape and provides a firmer bite.
Black lentils also provide more contrast in color, flavor and texture in the finished soup.
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More Soups You'll Love
You can't go wrong with these vegan versions of the classics - Vegan Chicken Noodle Soup, Vegan Split Pea Soup, and Vegan Cream of Mushroom Soup!
What are black lentils?
Black lentils, which are also known as beluga lentils because of their resemblance to caviar, have a rich, earthy flavor.
They're great at holding their shape even after cooking, unlike other varieties of lentils, especially softer ones like red, orange, and yellow.
Similar to other lentils, black lentils are low in calories, high in fiber and protein, and easier to cook than dried beans (since lentils don't require soaking).
Another thing that's really cool about black lentils is that their dark color is the result of high concentrations of anthocyanins, the same antioxidant found in purple foods like blueberries, blackberries, red cabbage, grapes, and cherries.
To learn more about the health-promoting effects of lentils, check out this National Institutes of Health article.
Why You'll Love It
- This lentil soup recipe is easy to prepare and can be on the table in 35 minutes, making it perfect for weeknight cooking.
- It's a plant-based powerhouse that's loaded with vitamins, minerals, protein, and fiber!
- This hearty and comforting soup is great for any time of the year, not just on chilly days.
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Ingredients
For the full recipe and quantities, see the printable recipe card below.
- Aromatics - Onion, garlic, ginger, and carrots are sauteed together, creating a deep flavor foundation for the soup.
- Black Lentils - Black lentils aren't available in every grocery store, but they can be found at some specialty stores as well as Whole Foods. You can also purchase them on Amazon. If you're buying a whole bag just for this recipe, you can also use them in this Black Lentil Salad and this nourishing Ginger Sesame Black Lentil Bowl.
- Water - I chose water to create the soup base which helps allow the other flavors to shine. Feel free to incorporate vegetable broth.
- Coconut Milk - Adds creaminess and mild coconut flavor to the soup. I used lite canned coconut milk, but feel free to use full-fat, if preferred.
- Curry Paste - Gives the soup its curry flavor. I used red curry paste for this recipe.
- Seasonings - Smoked paprika adds smokiness, red pepper flakes add a hint of heat, and salt adds saltiness as well as enhances the other flavors in the dish.
- Umami Flavors - Tamari and rice vinegar add an umami flavor and acidity and help to balance the other flavors in the soup.
How to Make Black Lentil Soup
Preheat a soup pot over medium heat. Sauté the onion for about 5 minutes or until translucent. Add the garlic, ginger, and carrots, and cook for another 1 to 2 minutes, stirring frequently.
Add the coconut milk, water, tamari, curry paste, smoked paprika, red pepper flakes, and lentils, and bring to a boil. Cover, reduce the heat to low, and simmer for 20 to 25 minutes or until the lentils are tender.
Stir in the rice vinegar and a pinch of salt. Taste and adjust the seasonings as desired.
Variations and Substitutions
- Lentils - If you can't find black lentils, feel free to use a different type, such as green or brown. Note that the overall color of the soup will be different, and you'll also be able to reduce the cook time by a few minutes.
- Make it Creamier - Swap the lite coconut milk for full fat canned coconut milk for a richer coconut flavor and creamier consistency.
- Water - Feel free to use vegetable broth in place of the water if you prefer, but note that this will alter the flavor slightly.
How to Store
Like most soups, this one tastes even better the next day. Store leftovers in an airtight container in the refrigerator for up to 5 days. It's also freezer-friendly for up to 3 months.
Serving Suggestions
Garnish with fresh cilantro, lime wedges, and/or diced avocado.
This tasty soup is great on its own, served over rice, or with a side of your favorite bread. A simple side salad is a healthy addition to round out the meal.
FAQs
Yes, you can use canned lentils, but you won't need to add them right away since they're already cooked. Also, you will reduce the amount of water to 2 cups. Simmer the soup for about 10 minutes before adding the canned lentils and then continue to cook.
I hope you enjoy this black lentil recipe! If you give it a try be sure to leave a comment below. And if you’re on instagram, tag a photo of your black lentil soup with @myquietkitchen. I love seeing what you’re making!
More Vegan Lentil Recipes
Recipe
One-Pot Curry Black Lentil Soup
Equipment
Ingredients
- 1 large onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon freshly grated ginger
- 3 medium carrots, sliced
- 1 (14 fl oz) can lite coconut milk - For a richer soup sub full-fat coconut milk.
- 5 cups water
- 2 tablespoons tamari
- ¼ cup red curry paste
- ½ teaspoon smoked paprika
- 1 teaspoon red pepper flakes, optional
- 1¼ cups black lentils, sorted and rinsed
- 1 tablespoon rice vinegar
- pinch of sea salt
Garnish:
- cilantro
- lime wedges
- diced avocado
Instructions
- Preheat a soup pot over medium heat. Saute the onion for about 5 minutes or until translucent. Add the garlic, ginger, and carrots, and cook for another 1 to 2 minutes, stirring frequently.
- Add the coconut milk, water, soy sauce, curry paste, smoked paprika, red pepper flakes, and lentils, and bring to a boil. Cover, reduce heat to low, and simmer for 20 to 25 minutes or until the lentils are tender.
- Stir in the rice vinegar and a pinch of salt. Taste and adjust seasoning as desired.
- Garnish with cilantro, lime and/or avocado, and enjoy!
Notes
Estimated Nutrition (per serving)
Nutrition information is an estimate and will vary depending on the exact amounts and specific products and ingredients used.
Amanda
This soup was so delicious! I used 2 T. mild curry powder instead of the curry paste and used broth instead of water. My kids and I loved it. It’s going to be a staple soup for our family now!
Sally
Warm, spicy delicious. Everyone loved it!