Indian Spiced Red Lentil Soup

Warm, hearty, and full of bold flavors, this Indian spiced red lentil soup is a comforting, high-fibre meal perfect for weeknights. Light yet nourishing, it combines red lentils, curry paste, and tomatoes for a fragrant bowl that’s both satisfying and heart-healthy.

Why You’ll Love This Soup

• Wholesome & healthy: High in fibre and low in fat.

• Simple ingredients: Uses pantry staples and comes together quickly.

• Full of flavor: Spiced with aromatic Indian curry paste.

• Budget-friendly: Protein-rich lentils and barley make it filling and affordable.

Key Ingredients

• Red lentils: Soft and creamy, they form the hearty base of the soup.

• Korma curry paste: Adds warmth and gentle spice without overpowering heat.

• Pearl barley: Adds texture and extra fibre for a complete meal.

• Diced tomatoes: Give body and a slight tang to balance the spices.

• Fresh coriander: Adds brightness and a fresh finish.

Ingredients (9)

1 tbsp vegetable oil
1 brown onion, finely chopped
¼ cup korma curry paste
1 vegetable stock cube (or 4 cups stock)
400g can diced tomatoes
⅔ cup red lentils, rinsed
¼ cup pearl barley, washed
½ cup chopped fresh coriander leaves
Crusty bread, to serve

Method

Step 1:
Heat oil in a large saucepan over medium-high heat. Add onion and cook for 3–4 minutes until softened. Stir in curry paste until fragrant.

Step 2:
Add stock, tomatoes, lentils, and barley. Cover and bring to a boil. Reduce heat to low and simmer for 20–25 minutes or until barley is tender.

Divide among bowls, top with coriander, and serve with crusty bread.

Chef’s Tip

For extra creaminess, stir through a spoonful of coconut milk before serving. Want more heat? Add a pinch of chili flakes while simmering.

Nutrition (per serving)

Energy: 1421 kJ (340 cal)
Protein: 12.0g
Fat: 13.4g (Saturated: 1.4g)
Carbs: 44.1g (Sugars: 6.8g)
Sodium: 699.2mg
Health Score: 8.6 (High)