• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Girl Heart Food

Eat Well. Cook with Love. Make your Belly Happy.

  • Home
  • Recipes
  • About & Contact
    • Work with Girl Heart Food
  • Subscribe
  • Privacy Policy & Terms of Use
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
Home » Soups » Curried Red Lentil Soup with Chickpeas & Kale

Curried Red Lentil Soup with Chickpeas & Kale

April 23, 2019 Updated: April 23, 2019 By Dawn - Girl Heart Food 74 Comments

  • Facebook
  • Twitter
  • Pinterest
  • Yummly
  • Email
  • Mix
Jump to Recipe Print Recipe
A photo collage of red lentil soup with coconut milk with title text and info.

This Curried Red Lentil Soup with Chickpeas is filling, nourishing and super easy to prepare.  There’s a delicious base flavoured with roasted red pepper, vegetable stock and coconut milk. The fibre rich lentils and chickpeas give it body, along with kale.  Plus, this one is vegan, gluten free and dairy free! What’s not to love?

An overhead shot of a bowl of easy red lentil chickpea soup garnished with fresh cilantro.

This Curried Red Lentil Lentil Soup recipe was originally posted in January 2017, but has been updated with new pics, text and more recipe details. 

Guys, can you believe that it’s almost May 1st?  Holy moly!  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/snow in the forecast this week, I’m still devouring all kinds of comfort food, like this red lentil chickpea soup!

How to Make Curried Red Lentil Soup with Chickpeas

This red curry lentil and chickpea soup is one of my hands down 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 large pot.
  • Add onion and cook until softened.
  • To onion, add garlic and cook for just a minute.
  • Stir in curry paste (Patak’s is my fave brand (not sponsored, just enjoy)), chili flakes, salt and pepper.
  • To pot, add red peppers, broth and coconut milk. Bliz 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 goes kale and cook 5-8 minutes.
  • Portion, garnish and enjoy!

Ingredients for an easy red lentil soup recipe with chickpeas and kale.

Do I Need to Soak Red Lentils?

Nope! Red Lentils are so small, no soaking is required.  I would, however, recommend picking over and rinsing before using in this soup. Lentils can have ‘rocks’ or foreign bits and you definitely don’t want those floating around in your delicious pot of soup!

How Do You Cook Red Lentils?

Dried red lentils require only a little bit of cooking time. 10 minutes is typically sufficient.  When they’re tender, but not totally gone to mush, they’re good to go.

A close up overhead shot of a bowl of spicy red lentil soup with a spoon in the bowl.

Tips for Making this Vegan Red Lentil Soup with Chickpeas

  • I like to leave the chickpeas with a little bite. If you like them on the softer side, add a little more stock (1/2 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 doesn’t.
  • Like things more spicy? Add in more chili flakes or freshly minced hot pepper. Or, drizzle sriracha over top when serving.
  • Use baby spinach or swiss chard instead of kale.  If using baby spinach, add during the last 2-3 minutes of cooking. They take less time to cook that hearty kale leaves.
  • A squeeze of lime or lemon over top when serving is delish!
  • I prefer to use ‘full fat’ coconut milk here.  It really adds a creaminess and rich coconut flavour to the broth.
  • ‘Unsalted’ vegetable broth was used here. If you use anything otherwise, then taste before adding any additional seasoning.
  • This curried red lentil soup makes for a lovely meal prep recipe for the week ahead!  You can easily double the recipe and freeze some for later too.

An overhead shot of a bowl of curried red lentil soup with a spoon in the bowl.

Enjoy this Curried Red Lentil Soup? You May Enjoy These Too –

  • Zucchini Noodle Curry Coconut Soup with Grilled Tofu
  • Curried Carrot and Sweet Potato Soup
  • Spiced Lentil Stew with Sweet and Sour Cauliflower from Rhubarbarians

Hope you love this super nourishing soup as much as we do!

Until next time, take care and chit chat again soon.

~Dawn

P.S. If you think this (delicious) curried red lentil soup will make your belly happy too, please be sure to hit that little Pin button. Many thanks, you guys! XO

An overhead shot of a bowl of red lentil chickpea soup with coconut milk garnished with cilantro.
Print
5 from 12 votes

Curried Red Lentil Soup with Chickpeas & Kale

This Curried Red Lentil Soup with Chickpeas is filling, nourishing and super easy to prepare.  There's a delicious base flavoured with roasted red pepper, vegetable stock and coconut milk. The fibre rich  lentils and chickpeas give it body, along with kale.  Plus, this one is vegan, gluten free and dairy free.
Course Main Course, Side Dish, Soup, starter
Cuisine Thai
Keyword coconut curry lentil soup, red lentil soup with coconut milk, spicy red lentil soup, vegan red lentil soup
Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Servings 4 servings
Calories 480kcal
Author Dawn - Girl Heart Food

Ingredients

  • 1 tbsp coconut oil
  • 1 onion -thinly sliced
  • 3 cloves garlic -minced
  • 1/2 tsp chili flakes
  • 1 tbsp curry paste -or curry powder (see note below)
  • 1/2 tsp salt -or to taste
  • 1/4 tsp black pepper
  • 2 roasted red peppers -roughly chopped
  • 4-5 cups vegetable broth -'unsalted'
  • 400 ml coconut milk - I used (and prefer) 'full fat'
  • 19 oz can chickpeas -rinsed and drained (preferably 'unsalted' variety)
  • 1/2 cup dried red lentils -rinsed, picked over & drained
  • 3-4 cups kale -leaves removed from steam and chopped into bite sized pieces (loosely packed)
  • cilantro -garnish, optional
  • chili pepper -garnish, optional

Instructions

  • In a medium sized 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. Blitz with an immersion blender to make smooth.
  • Add chickpeas to pot and bring to a medium simmer for about 15-20 minutes with cover ajar (see 'Recipe Notes below').  
  • Add lentils and cook about 5 minutes. Add kale and cook an additional 5-8 minutes until red lentils are tender. Portion in bowls and garnish with cilantro and chili (if using). Enjoy!

Notes

  • I like to leave the chickpeas with a little bite. If you like them on the softer side, add a little more stock (1/2 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 doesn't.
  • Like things more spicy? Add in more chili flakes or freshly minced hot pepper. Or, drizzle sriracha over top when serving.
  • Use baby spinach or swiss chard instead of kale.  If using baby spinach, add during the last 2-3 minutes of cooking. They take less time to cook that hearty kale leaves.
  • A squeeze of lime or lemon over top when serving is delish!
  • I prefer to use 'full fat' coconut milk here.  It really adds a creaminess and rich coconut flavour to the broth.
  • 'Unsalted' vegetable broth was used here. If you use anything otherwise, then taste before adding any additional seasoning.
  • This curried red lentil soup makes for a lovely meal prep recipe for the week ahead!  You can easily double the recipe and freeze some for later too.
 
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood

Nutrition (estimate only)

Calories: 480kcal | Carbohydrates: 45g | Protein: 17g | Fat: 28g | Saturated Fat: 22g | Sodium: 583mg | Potassium: 951mg | Fiber: 13g | Sugar: 3g | Vitamin A: 6175IU | Vitamin C: 73.9mg | Calcium: 176mg | Iron: 7.7mg
Nutrition Facts
Curried Red Lentil Soup with Chickpeas & Kale
Amount Per Serving
Calories 480 Calories from Fat 252
% Daily Value*
Fat 28g43%
Saturated Fat 22g138%
Sodium 583mg25%
Potassium 951mg27%
Carbohydrates 45g15%
Fiber 13g54%
Sugar 3g3%
Protein 17g34%
Vitamin A 6175IU124%
Vitamin C 73.9mg90%
Calcium 176mg18%
Iron 7.7mg43%
* Nutrition estimate only. Percent Daily Values are based on a 2000 calorie diet.
A photo collage of red lentil soup with coconut milk with title text and info.
A photo collage of vegan red lentil soup with title text and info.
An overhead shot of a bowl of curried red lentil chickpea soup with title text and info.

Filed Under: Favourite Recipes, Gluten Free, Mains, One Pot, Soups, Vegetarian/Vegan Tagged With: chickpeas, dairy free, gluten free, healthy recipe, lentils, soup, vegan, vegetarian

© Girl Heart Food.  All images and content are COPYRIGHT PROTECTED. Please do not use any images without prior permission.  Please do not republish this recipe.  If you want to reference this recipe, link directly back to this post. Thank you.

Previous Post: « Pizza Grilled Cheese {with crispy salami, mozza & basil}
Next Post: Monthly Round up and Favourites April 2019 »

Reader Interactions

Comments

  1. Mimi

    April 30, 2019 at 7:46 pm

    I love that you included chick peas with the lentils So smart. It’s nice to have that texture. thanks!

    Reply
    • Dawn - Girl Heart Food

      May 2, 2019 at 12:09 pm

      So good! Thanks Mimi 🙂

      Reply
  2. Laura

    April 29, 2019 at 3:33 pm

    5 stars
    This is my kind of soup – curry, lentils, chickpeas, flavor for days! Looks gorgeous,too! Great pics, Dawn!

    Reply
    • Dawn - Girl Heart Food

      April 30, 2019 at 11:44 am

      Yay! Happy to hear that! Thank you Laura 🙂

      Reply
  3. Jo Thrasher • Jo Eats

    April 29, 2019 at 2:59 pm

    5 stars
    Love this kind of dish for an easy night in. You’re reading my mind with the comfort food!

    Reply
    • Dawn - Girl Heart Food

      April 30, 2019 at 11:42 am

      Yay! Happy to hear that! Thanks Jo 🙂

      Reply
  4. Shashi at SavorySpin

    April 28, 2019 at 10:30 pm

    5 stars
    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!

    Reply
  5. Mary Ann | The Beach House Kitchen

    April 27, 2019 at 10:44 pm

    5 stars
    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!

    Reply
    • Dawn - Girl Heart Food

      April 29, 2019 at 11:58 am

      I know!! Hope you love it 🙂 Thanks Mary Ann!

      Reply
  6. Karen (Back Road Journal)

    April 27, 2019 at 4:18 pm

    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.

    Reply
    • Dawn - Girl Heart Food

      April 29, 2019 at 11:57 am

      How sweet is that?? Thanks Karen 🙂 It’s a delicious one!

      Reply
  7. Kathy @ Beyond the Chicken Coop

    April 26, 2019 at 9:17 am

    5 stars
    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!

    Reply
    • Dawn - Girl Heart Food

      April 26, 2019 at 12:31 pm

      Woot woot! It sure is 🙂 Thanks Kathy!

      Reply
  8. Valentina

    April 26, 2019 at 1:59 am

    5 stars
    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. 😀

    Reply
« Older Comments

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Girl Heart Food profile picture.Hi & welcome to Girl Heart Food! I’m Dawn and I’m so happy you stopped by.  Around here, you’ll find lots of yummy eats from veggie based to gluten free to classic comfort food fare. You’re bound to find something that’ll make your belly happy!

Read more about Girl Heart Food here.

Photo collage of places where Girl Heart Food has been featured.

Popular Right Now

  • Tall stack of cheesy ground beef quesadillas on a blue and white platter. Cheesy Ground Beef Quesadillas
  • A fried chicken sandwich garnished with lettuce and a pickle slice. Buttermilk Fried Crispy Chicken Burger
  • Two stainless steel baskets of crispy potato wedges next to a small bowl of sauce. Crispy Potato Wedges {with parmesan & garlic}

A bowl of apple and cheese green salad with banner overlay that says 'All Recipes'.

A casserole of mac and cheese with a banner text over top with 'favourite recipes' on it.

Footer

Photo collage of places where Girl Heart Food has been featured.

© 2015 - 2019 Girl Heart Food. All images & content are copyright protected.

Interested in Working Together? Check out our Partnerships page

or Learn More About Girl Heart Food/Contact Us

Use of This Site Constitutes Acceptance of Its Privacy Policy & Terms of Use

This site uses cookies. By using our site, you agree to our use of cookies. Click here for more information.