This curried red lentil soup is chock-full of hearty, delicious ingredients. There’s a rich curry coconut milk base, chickpeas and kale. Perfect for lunch or dinner with a side, this easy red lentil soup is always a favourite!
This Curried Red Lentil Soup recipe was originally posted in January 2017, but has been updated with new pics, text and more recipe details.
Can you believe that it’s almost May 1st? I was flipping through my planner the other day and was shocked to see how fast the year is going. I know what you may be thinking.
‘Paper planner, Dawn?’ Yes, I use an old school planner with the little monthly tabs, a section for notes and all that stuff.
Nothing like putting stuff on paper. Writing it down, holding the planner in my hands, sticking my nose in the middle of it and taking a sniff. What? Did I just say that? What is it about the smell of paper? Especially in a book. Don’t even get me started, LOL!
Despite almost being May 1st, it’s still very much not so spring-like around here just yet. With rain, freezing rain and snow in the forecast this week, I’m still devouring all kinds of comfort food, like this red lentil chickpea soup with coconut milk!
How to Make Curried Red Lentil Soup with Chickpeas
This red curry lentil and chickpea soup is one of my favourite soups. It’s just super relishing and warming to the belly and soul. Deep, I know. But it is really good! To make this red lentil chickpea soup (in one pot, may I add) simply:
- Heat some coconut oil in a pot.
- Add onion and cook until softened.
- To onion, add garlic and cook for just a minute.
- Stir in curry paste (or powder), chili flakes, salt and pepper.
- To pot, add red peppers, broth and coconut milk. Blend with an immersion blender until smooth.
- Add drained chickpeas, simmer and cook 15 minutes (longer if you want a little less bite in those chickpeas).
- To pot, add red lentils and cook 5 minutes.
- Next add kale and cook 5 to 8 minutes.
- Portion, garnish and enjoy!
Full recipe details are in the recipe card below.
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Do I Need to Soak Red Lentils?
Nope! Red Lentils are so small, no soaking is required. I would, however, recommend picking over, rinsing and draining before using in this soup. Lentils can have ‘rocks’ and foreign bits; discard those and any imperfect lentils. You definitely don’t want those floating around in your delicious pot of soup!
How To Cook Red Lentils
Dried red lentils require only a little bit of cooking time. Ten minutes is typically sufficient. When they’re tender, but not totally gone to mush, they’re good to go.
More Tips and Variations
I like to leave the chickpeas with a little bite. If you like them on the softer side, add a little more broth (½ cup or so) and cook a little longer until it’s how you like it before adding the red lentils.
Don’t have curry paste on hand? Use curry powder! You may need to add a little more salt as the curry paste has salt, but curry powder typically doesn’t.
Like things more spicy? Add in more chili flakes or freshly minced hot pepper. Or, drizzle hot sauce over top when serving.
Use baby spinach or Swiss chard instead of kale. If using baby spinach, add during the last 2 to 3 minutes of cooking. It takes less time to cook than hearty kale leaves.
A squeeze of lime or lemon over top when serving is delicious!
I prefer to use ‘full-fat’ coconut milk here. It really adds a creaminess and rich coconut flavour to the broth.
More Delicious Soup Recipes
- Curried Carrot and Sweet Potato Soup
- Celery Root Soup
- Spiced Lentil Stew with Sweet and Sour Cauliflower from Rhubarbarians
Hope you love this super nourishing soup as much as we do!
If you make this curried red lentil soup with coconut milk, be sure to leave a comment below. Love to know how you enjoyed!
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Curried Red Lentil Soup with Chickpeas and Kale
Ingredients
- 1 tablespoon coconut oil
- 1 yellow onion , peeled and thinly sliced
- 3 cloves garlic , minced
- ½ teaspoon red chili flakes (or crushed red pepper flakes) (or to taste)
- 1 tablespoon curry paste (vegan variety, if needed. Alternatively, use curry powder.)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 2 roasted red peppers , roughly chopped
- 4 to 5 cups low sodium vegetable broth (depending on how thin or thick you want the soup)
- 13.5 ounces full-fat, unsweetened coconut milk (about a 400 millilitre can)
- 19 ounce can unsalted (or no salt added) chickpeas , rinsed and drained
- ½ cup dried red lentils , picked over (remove and discard any rocks, foreign objects and imperfect lentils), rinsed and drained
- 3 to 4 cups kale , leaves removed from steam and chopped into bite sized pieces (loosely packed)
- Cilantro (garnish, optional)
- Chili pepper (garnish, optional)
- Lemon or lime wedges (for serving, optional)
Instructions
- In a large pot or Dutch oven over medium heat, melt coconut oil.
- Add onion and cook until translucent, about 5 minutes. Add garlic and cook an additional minute. Add chili flakes, curry paste, salt and pepper and stir to combine.
- To onion mixture, add roasted red peppers, 4 cups of vegetable broth and coconut milk. Stir to combine. Blend with an immersion blender to make smooth.
- Add chickpeas to pot and bring to a medium simmer for about 15 to 20 minutes with cover ajar (see 'Notes' below).
- Add lentils and cook about 5 minutes.
- Add kale and cook an additional 5 to 8 minutes or until red lentils are tender. If you want a thinner consistency, add remaining 1 cup of broth and heat through.
- Portion into bowls and garnish with cilantro and chili (if using). Delicious with a lemon or lime wedge squeezed over top. Enjoy!
Notes
- I like to leave the chickpeas with a little bite. If you like them on the softer side, add a little more broth (½ cup or so) and cook a little longer until it’s how you like it before adding the red lentils.
Nutrition (ESTIMATE ONLY)
Nutrition estimate (if provided) is based on 1 serving.
Nutrition information (if provided) is provided as a courtesy and should be considered an estimate only. Ingredients can vary and Girl Heart Food makes no guarantees to the accuracy of this information. It should not be considered a substitute for a professional nutritionist’s advice.
A note on times provided: appliances vary, any prep and/or cook times provided are guidelines only.
Sarah
I made this for dinner tonight! It’s delicious!! I’m so excited about it because I don’t want to go back to the store with ice on the roads so I was looking for pantry-staple soups. This ones a keeper!
Dawn - Girl Heart Food
Yay! So happy you enjoyed the recipe, Sarah! Thanks so much!
Jordan
I made this and my goodness was it delicious. All the flavors and textures were wonderful. Just wondering why mine was slightly paler in color than the picture? Does the curry paste/powder you typically use have a reddish tint?
Thanks again! 🙂
Dawn - Girl Heart Food
Hi Jordan! So happy to hear that you enjoyed the recipe…thanks so much 🙂 Curry powders and paste can vary in colour, depending on the blend and brand…this may impact the overall end result colour of the dish. Hope you’re having a wonderful weekend!
Mimi
I love that you included chick peas with the lentils So smart. It’s nice to have that texture. thanks!
Dawn - Girl Heart Food
So good! Thanks Mimi 🙂
Laura
This is my kind of soup – curry, lentils, chickpeas, flavor for days! Looks gorgeous,too! Great pics, Dawn!
Dawn - Girl Heart Food
Yay! Happy to hear that! Thank you Laura 🙂
Jo Thrasher • Jo Eats
Love this kind of dish for an easy night in. You’re reading my mind with the comfort food!
Dawn - Girl Heart Food
Yay! Happy to hear that! Thanks Jo 🙂
Shashi at SavorySpin
I’m so glad you reposted this – this looks so darn good – so tasty and flavor jammed and lentils + chickpeas are such a tasty texture combo for me!
Mary Ann | The Beach House Kitchen
I can’t believe it’s going to be May 1st soon either Dawn! Time has been flying. Loving this hearty soup Dawn. Both Tom and I love soup with lentils. Need to get this one on our menu soon!
Dawn - Girl Heart Food
I know!! Hope you love it 🙂 Thanks Mary Ann!
Karen (Back Road Journal)
I was given a jar of red lentils by a friend who says they bring good luck to a new home. Well our home is now three years old and I think I sound cook them up. Your recipe will be my inspiration.
Dawn - Girl Heart Food
How sweet is that?? Thanks Karen 🙂 It’s a delicious one!
Kathy @ Beyond the Chicken Coop
I actually have some red lentils in my pantry that I never know what to do with. Now I do! This will make a perfect lunch for this weekend. The weather is supposed to be rainy and this looks like just the right food for a rainy day!
Dawn - Girl Heart Food
Woot woot! It sure is 🙂 Thanks Kathy!
Valentina
I agree, the year is speeding by. Way too fast. This recipe sounds dreamy for a cool night. Or any night. Ha!
On another note (pun intended), I still have a wall calendar that I write on daily. 😀
Katherine | Love In My Oven
Where is the year going!? I swear, time goes faster every year. You know i”m a big fan of my curries, right? I’m also a big fan of red lentils AND chickpeas, so you know this is going to be happening soon!! Cheers, chicka!
Dawn - Girl Heart Food
I know, right?! Happy to hear that! Thanks Katherine 🙂
Haylie / Our Balanced Bowl
I can’t believe it’s almost May either!!! I began planning my June schedule a couple days ago and my mind was blown!! Also – glad to know you still also use a paper planner! Old school ftw! This soup looks super duper comforting. Hoping for warmer weather your way soon – in the meantime, enjoy this DELICIOUS soup!
Dawn - Girl Heart Food
Right?! Thank you Haylie! It sure is 🙂 Happy weekend!
[email protected]
So happy you brought this one back! Lentils and chickpeas are perfect soup stars! Have a lovely weekend, my friend! 🙂
Dawn - Girl Heart Food
Thanks Annie! Me too 🙂 Have a wonderful weekend as well!
Milena
Looks absolutely vibrant! I love all sorts of lentils and adore chickpeas and the curry! This is one yummy recipes I have to make asap! We are headed into several days of rain so I can see it in my future quite clearly:) Pinned!
Dawn - Girl Heart Food
Thank you Milena! Hope you love it as much as we do 🙂
Leanne | Crumb Top Baking
Lately, I’ve been really into prepping soups for easy weekday meals, and this one is everything I need in a meal. Hearty and dairy-free! And given all the freezing rain we’ve been having lately, I could use a warm bowl of soup right now!
Dawn - Girl Heart Food
Thank Leanne! You and me both 🙂
Marissa
What a hearty and delicious soup, Dawn! It’s still soup weather here, spring hasn’t quite sprung and this is just the kind of thing I’m craving!!
Dawn - Girl Heart Food
Yay! Thanks Marissa! Hope you love it 🙂
Kelsie | the itsy-bitsy kitchen
Lentil soup is my favorite! It’s what I requested for my birthday every year growing up! But my mom’s version isn’t curried so I have to try this asap. YUM!
Dawn - Girl Heart Food
That’s so sweet! Hope you love it, Kelsie!
Adina
I love lentil soup and I love chickpea soup but I have never mixed two of them, I think I would like that. And I love planners as well and writing down things and the smell of paper and new books… I am pretty geeky myself. 🙂
Girl Heart Food
Hope you get a chance to try the recipe! It’s quite filling with both the lentils and chickpeas! Have a great week, Adina 🙂
Kathy @ Beyond the Chicken Coop
This soup looks lovely! This time of year I crave all kinds of soups and warm dishes. I like to be a planner, but I’m kind of a messy planner! I have sticky notes all over the place. I like to hand write notes and then cross things out when done. However, I tend to lose a few notes here and there….I think I need a better system!
Girl Heart Food
Thanks Kathy! Can’t go wrong with soup when it’s cold outside and it’s really cold around here these days!
Nicole @ Young, Broke and Hungry
Hearty healthy soups are my jam during the winter months!
Girl Heart Food
Thanks Nicole! Me too 🙂
Jenny
This looks so good! I am looking for heart, cozy soups to stock up my freezer! Love soup month
Girl Heart Food
Thanks so much, Jenny! Me too. I could eat soup all the time 🙂
annie
Those are wonderful resolutions. I especially like the one about waste. And I too, am a paper-planner kinda gal. When I try to plan on my phone, I just get distracted while flipping over to the planner.
This soup looks insanely good…those peppery flavors…the hearty veggie-based proteins…yes please!
Girl Heart Food
Thank you so much, Annie! Nothing like paper, is there? Hope you get a chance to try the soup and thank you for stopping by 🙂
lucie
The flavours here are just gorgeous! I love chickpeas and lentils together in soup/curry and you just nailed it on the head with this recipe! A
Girl Heart Food
Thanks so much, Lucie! Have a lovely weekend 🙂
Miriam - londonkitchendiaries.com
Sounds like you had a lovely time over the holidays – so impressed that you maintained your exercise routine! I wish I had done that as I am now faced with the consequences of overindulging 😉 I had my parents in law staying over the holidays which was lovely – it was all about cooking, eating and just having a good time. January is now certainly all about getting back into my fitness routine and healthy eating so your soup comes at the right time. Healthy and comforting – the perfect combination 🙂
Girl Heart Food
It sounds like you certainly had a lovely holiday too! And overindulging definitely comes with the territory 😉 Thanks so much, Miriam! Hope you have a great weekend, my friend 🙂
Kevin | Keviniscooking
No big resolutions here, but I do make a daily effort to be patient, kind and loving so I guess I have that going for me!
Going all healthy here! Love the coconut milk in this. It adds a little viscosity and amazing flavor, right? I could use a bowl of this, it’s still raining here – which I will not complain about because we have been dryer than ever. Cheers!
Girl Heart Food
That’s definitely a good thing, Kevin 🙂 ! I love coconut milk so much and try to use it whenever I can. Stay warm, my friend! Cheers back at ya!
Karen (Back Road Journal)
You’ve got a lot of good flavors going on in your soup and oh that lovely color. Healthy and pretty.
Girl Heart Food
Thanks Karen 🙂 !
Kate @ Framed Cooks
I do love the holidays, but I have to say that my annual well-behaved New Year’s diet always comes as kind of a quiet relief to all the merriment. This soup looks perfect for chilly January~
Girl Heart Food
I hear ya, Kate! Thanks so much 🙂
karrie @ Tasty Ever After
First off, this soup looks unbelievable! I can’t get enough soup during the winter and will have to try it this weekend. Second, I ate way too much over the holiday and still haven’t worked out. Oops! Bathing suit season is just around the corner. Third, hahahahaha on stopping swearing.
Girl Heart Food
First off – thanks sweets!! Second – that’s what the holidays are for and this chicka ain’t wearing any bathing suit any time soon. Oversized sweater, anyone? And third, I don’t know why I even thought that would be a good resolution. Waste of words. Girl, you know me too well 😉
Jolina
Red pepper and coconut milk are so delicious together! We definitely overindulged over the holidays so we’re back to resetting our systems this month! This soup will fit right in with our salads. Looks fantastic. I don’t do resolutions, not really, though when I do I tend to stick to them like glue! This year though I thought I should drink more water (haha that sounds so random). Hope you’re having a great week!
Girl Heart Food
Thanks Jolina! Drinking water is a good one, random or not! I loves me some water. Then again, I also loves me some wine, lol 😀 I always have water on my side and try to drink all through the day….nice with a splash of lemon juice or coconut water too! Hope you’re having a great week too 🙂
David @ Spiced
What a gorgeous looking soup, Dawn! And it sounds so darned delicious…perfect for these frigid days. So planners. I definitely need my planner…I’m a list maker! But I like to do mine in a rolling Word doc on my computer. I have one doc that’s a big calendar for the year where I keep notes and etc. And then another doc that is my day-to-day to do list for the week. And I get an odd satisfaction each Friday when I set up the to-do list for the next week. It’s a strange system…but it works! Oh, and thanks for the heads up about Ruth Ware. I’ll add her to my list. (Granted that list is growing faster than I can read it down thanks to Robbie…but it’s a list, and we know my love for lists!)
Girl Heart Food
Thanks David! Planners, lists…yes to both! Rolling Word Doc? That’s a new one. Whatever works, right 😉 And I completely understand your satisfaction in crossing something off your list…oh, the little things 🙂 Hope you like her books….I’m pleased so far. So great when you find a new author that’s a good go-to and you’re pretty guaranteed that you’ll like their stuff. Hope your week is going great so far!
Rachelle @ Beer Girl Cooks
You are a girl after my own heart, Dawn. I’m totally tied to a planner and totally get excited to buy a new one every year. I need paper and pencil – I’m old school. I don’t do fancy either. I get the same old $12 one from Walgreens! 🙂 Enough about my crazy obsessions and onto your soup. This looks so good and I wish I had some to warm up from this cold weather we’re having down here. Cheers! Pinning!
Girl Heart Food
Yes! Planners are the bomb (entirely too excited, right? Hehehe) High five for that, girlfriend! I’d send ya over some soup if we were closer. Thanks for the sweet comment and Pin! Have a great week 🙂
Kathryn @ Family Food on the Table
I love a planner too — paper-based for sure and I spent an afternoon last month getting mine all ready and starting to fill in various appointments and things – I’m such a nerd! And I’m also obsessed with the smell of books – especially cool old books. 🙂 I’m also ready for ALL the veggies and this soup looks divine! I’ll also be dipping my grilled cheese sandwich for sure! Cheers to a happy, healthy New Year!
Girl Heart Food
Paper based planners for the win 🙂 ! Old books are so great too! The little things, right?? Thanks so much, Kathryn. And I’ll cheers with ya for a wonderful year ahead!
Mary Ann | The Beach House Kitchen
I’m a geek too then Dawn! I LOVE my planner! I don’t know if I’d get anything done on time if I didn’t have one…along with Post its too! This soup looks perfect for the new year. Nice and healthy! Pinned!
Girl Heart Food
Yay! Happy to hear that, Mary Ann 😉 Post it notes are pretty great too! Thanks so much for the kind words and Pin. Happy Monday!
Tracy | Baking Mischief
I love a good paper planner, but I’m mostly electronic these day. Genuinely don’t know what I’d do without Trello and Google Calendar! But I’m totally with you on the smell of books. It never gets old. 🙂
Love this soup. I waaay overindulged this holiday season too, so I could definitely use something lighter right about now.
Girl Heart Food
Thanks Tracy! Hope you have a great week 🙂 And cheers to a great year ahead!
Shashi at RunninSrilankan
Happy New Year Dawn!
So glad to hear your holidays were wonderful – Btw, I thoroughly enjoyed myself virtually over-indulging in all those sweet treats that came out of your kitchen 🙂 And yay for new planners! I used to use a notebook – but this year my daughter got me a bona fide planner and WOA – it makes such a difference! I just tore it open this past weekend and have been so stoked – now I won’t be misplacing my lists or recipes anymore! Speaking of recipes, lentils are a fav of mine too and this sounds wonderful – I so love the chickpeas you’ve thrown in – hearty and delicious!
Girl Heart Food
Hahaha! Thanks Shashi! I did too….a little too much 😀 Yay for a new planner! Once you have one, you’ll always want to use it….that’s how I am anyway 🙂 Happy you like the soup! Have a wonderful week, my friend!
[email protected]
Yep! I’m with you 100%! I’m a paper and pen(cil) kinda girl! I have a planner and calendars in two rooms…kitchen and den! I love the moment when the new calendar is filled in with upcoming plans. My resolution, if you can call it one, is to truly enjoy the process of everything I have going on, to live in the moment with eyes wide open. Time tends to slow down this way, which is always a good thing! 🙂 Okay – this soup – amazing! I love lentils – and this time of year they’re good luck (according to my Italian ancestry)! Thanks for sharing this and for all that you have planned for the coming year! I look forward to it all! XO
Girl Heart Food
I know what you mean! And the paper being so fresh and new 🙂 That’s a fine resolution…something we should all try to do! High five for that! I heard that too, ya know – the more you experience things, time doesn’t go by so fast. Oh yeah! Lentils are good luck in the new year! Forgot that one….thanks – perfect timing, then 😉 Thanks so much, Annie! XO
Cheyanne @ No Spoon Necessary
Glad you had a wonderful New Year, Dawn!! And I’m glad you overindulged. Life is short, cookies need to be consumed in mass quantities over holidays. hahahaha. I’m a geek too, so I love a planner, but I just use the one on my phone… and TONS of post it notes all over the place. I have a small problem with those things. 😉 Anyways, LOVE this soup!!! I’m obsessed with chickpeas and I adore lentils, so this soup is right up my alley! LOVE the coconut milk and red pepper in here too!! SO MUCH YUM, girlie! Cheers! xo
Girl Heart Food
Haha! So true! Thanks Cheyanne! Happy Monday to ya! xo
Sarah @ Champagne Tastes
This looks fantastic! I love any kind of lentil soup 😀
We’re trying to be good this month too– the hubs and I are doing a ‘dry January’ and are cutting out sweets too. Oy! Actually I don’t even mind because I overdid it last month and want a break 🙂
Girl Heart Food
Thanks Sarah! I hear ya!! Bring on the healthy food 🙂
Gayle @ Pumpkin 'N Spice
So glad you’re back, Dawn! I hope you had a wonderful holiday! Like you, I overindulged a little too much, so I’m ready to get back on track of eating better and exercising. And yay for getting a new planner! I’m also a paper planner kind of gal and got a new kind this year and am LOVING it. It’s so satisfying to cross something off my to-do list! And I definitely want to read more, too. You’ll have to let me know how that book is going that you just started…I’m intrigued by the title! Now onto this soup…YUM! Definitely the perfect comfort food right here. I’ve never cooked with lentils in a soup before, though I do love them. And chickpeas are my favorite! This looks perfect for the cold weather! Pinned, of course! Hope your Monday is off to a fantastic start!
Girl Heart Food
Thanks so much, Gayle! It’s good to be back 🙂 Yes, crossing something off the ‘to-do’ list is so satisfying! Totally agree with ya there! I will definitely keep you posted about that book. I’m hoping it’ll be good; the description sounds interesting so fingers crossed. Thanks so much for the sweet comment and Pin. Happy Monday!
Vivian | stayaliveandcooking
Ohhh the overeating… And yes, I’m a TOTAL planner! I’ve got a blog coming online about it tomorrow, so yes yes I really need a planner. I have multiple, actually.. I have a diary (is it called a diary?) for my weekly appointments and birthdays, then I have a blog planner which I printed for 2017, and then I use month planners for a quick overview aaaaand I also use google Calendar on my phone! Is that too much? :p I guess I’m alllll about the plannings!
Same for me: more reading and less foodwaste! Also, I’d like to worry less (yeah right) and focus more on becoming happy. I’m not sure yet whether that includes more exercise 😉
Okay so onto this recipe: Loooove it! I am experimenting with curries and stuff, so I can totally use some tips on how to use coconut milk. And I love lentil soup, which I recently discovered! So I’m all happy about this recipe. Pinned, of course 🙂
See ya Dawn!
Girl Heart Food
Wow! You’re quite organized, aren’t ya? I love using mine and don’t know what I’d do without it! I really enjoy using coconut milk and just love coconut in general so I use it often. Thanks so much for the kind words and Pin, Vivian. Hope you have a lovely week! Happy New Year 🙂