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Curried Lentil Soup with Cilantro

Curried Lentil Soup with Cilantro is delicious and easy to make, and this tasty soup is low-glycemic, gluten-free, dairy-free, meatless, and South Beach Diet friendly! Use Soup Recipes for more tasty soups!

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Curried Lentil Soup with Cilantro found on KalynsKitchen.com

I was talking about soup in September when I got braces on my upper teeth, and last week I got the lower braces on, so it’s soft foods and soup on the menu again around here.

Lentils are one of my favorite things to use in soup, and this version of curried lentil soup in Fine Cooking Annual Volume 3 was really delicious and unusual. I have to admit, taking the braces thing to the next level has been kind of rough, but this soup made a great dinner on a day I didn’t want to chew!

So Many Delicious Recipes for Lentil Soup:

Vegetarian Lentil Soup with Spinach, Tomatoes, and Cumin from Kalyn’s Kitchen
Pomegranate Lentil Soup from The Kitchn
Lentil Soup with Ground Beef and Brown Rice from Kalyn’s Kitchen
Hearty Lentil Soup with Carrots, Tomatoes, and Smoked Sausage from Farmgirl Fare
Lentil and Sausage Soup with Sweet Potatoes and Herbs from Kalyn’s Kitchen
Spicy Red Lentil and Tomato Soup from Andrea’s Recipes
Lentil Soup with Italian Sausage and Roasted Red Peppers from Kalyn’s Kitchen
Spicy Lentil Soup with Lime from Nami Nami
Lentil and Sausage Soup with Cabbage from Kalyn’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Curried Lentil Soup with Cilantro

Curried Lentil Soup with Cilantro is delicious and easy to make, a great lunch or dinner choice!


  • 1 T minced garlic (I used minced garlic from a jar)
  • fresh ginger root, big enough piece to make 1 T minced ginger
  • 1/2 cup chopped celery (or fennel)
  • 1 cup chopped carrot
  • 1/2 onion chopped
  • 2 T olive oil (use more or less, depending on your pan)
  • 1 T curry powder
  • 1 cup brown lentils
  • 1 quart chicken stock
  • salt and fresh ground black pepper to taste
  • chopped cilantro or parsley to garnish the soup


  1. Chop garlic, ginger, celery (or fennel), carrot, and onion, then place in food processor and pulse several times until all vegetables are finely minced.
  2. Heat olive oil in heavy dutch oven or soup pot, add vegetables and saute about 3 minutes.
  3. Sprinkle in curry powder (I used Penzeys Sweet Curry Powder), stir and cook mixture about 1 minute more.
  4. Add lentils and chicken stock, bring soup to a boil, then reduce heat until soup is gently simmering.
  5. Cover pan and cook until lentils are soft, about 45 minutes.
  6. When lentils are soft, puree half of soup mixture. (I used my immersion blender but if you don’t have an immersion blender, remove half of soup to a blender or food processor and puree, then add back into the soup. Be very careful when blending or processing hot liquid.)
  7. Taste soup and season as desired with salt and fresh ground black pepper.
  8. Garnish with chopped cilantro (or parsley if you’re not a cilantro fan.)


This recipe would be perfect to make a double batch and put some in the freezer.

Recipe adapted slightly from Fine Cooking Annual Volume 3.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Curried Lentil Soup with Cilantro is perfect for any phase of the South Beach Diet or any type of low-glycemic eating plan, but the carrots in this soup would make it phase 2. (Thanks to Trinijam for noticing I made a mistake on that!) For phase 2 or three, you could also eat the soup with toast made from 100% Whole Wheat Bread. Lentils are too high in carbs to make this suitable for low-carb diets.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
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Curried Lentil Soup with Cilantro found on KalynsKitchen.com

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31 comments on “Curried Lentil Soup with Cilantro”

  1. Hi Kayln, I’ve been a fan or your recipes for quite some time now. This curried lentil is a fav. Thank goodness for my immersion blender.  Just one question though. Why do I have to mince the ginger and garlic and chop the celery and carrots if it’s going in the food processor?  I figured it must be for those that can’t eyeball the amounts. Btw, I always double the recipe so I have it for the week. Cook time is about 1 1/2 as long though. 

    • Hi Debbie,
      So glad you have enjoyed the recipe. I just pre-chop the veggies so they will turn out more evenly chopped in the food processor. But you can certainly just cut them up a bit and do the actual chopping in the food processor if you prefer.

      And some day I need to make this and take new photos! Thanks for sharing your tips.

  2. Hi Kalyn,
    I’m making your Curried Lentil Soup with Cilantro for the 3rd to 4th time. My husband loves it and so do I. He’s more of a curry fan though. I wanted to let you know I follow the recipe with pictures more so than the bottom instructions. The top part leaves out the onion going into the food processor with the garlic, ginger, celery and carrots. So last time I left them out not purposely. This time I skimmed to the bottom instructions and there it was to add to food processor. So I’m just bringing that to your attention. No biggie but it’s inconsistent to some of us with OCD. Lol
    Love your site and recipes!

  3. Looks so delicious. I never thought of pairing cilantro with lentils this way. Can't wait to try it out.

  4. Trinijam, yikes! I must have been very tired when I wrote this, but you are right, the carrots would make this phase 2. I corrected and credited you for the catch! Thanks!

  5. The soup looks delicious.

    Kalyn was wondering about the carrots in it for phase 1 though. Is it allowed?

  6. Another great healthy and tasty sounding soup!

  7. This looks like an awesome entry into the Souper Soup Challenge! Just sayin! 🙂

    – tami

  8. This is my kind of go-to meal.

  9. Lovely soup! Just the type of simple but inspired creation that hits the spot.

  10. This soup looks amazing, would be perfect for the cold evening we are having right now !

  11. I love your lentil soup you made it look so beautiful and delicious. This would really be nice for a winter dinner!

  12. I had my second round of braces at 30, and I definitely ate a lot of soup.

    What helped me with the pain after adjustments was chewing gum (sugar-free, of course.) My orthodontist even passed out gum at his office. I was surprised, since I didn’t think this was allowed with braces, but it really does help. It’s like a massage for your sore teeth.

  13. I’ve added this to my list of recipes to try. Looks and sounds really good.


  14. Ooooooohhh! It sure looks so nice. Thanks, Kalyn.

  15. nice post, thanks for sharing!

  16. Jesse, thanks.

    Katerina, me too (as is obvious by all the other lentil soup recipes I have!)

    Sue Bette, thanks. I never miss the chance to add some cilantro!

    Nags, good to have for a staple. It did strike me that this recipe had its roots in Indian dal, although the preparation method is a little different I think?

  17. I make a thinner version of this to go with steamed rice. A staple at my place, actually 🙂

  18. Hi Kalyn this looks delicioius – I love the addition of the cilantro to brighten the dish up. Great pic!

  19. Yum! I love lentil soup.

  20. Wow, that looks sooo delicious and comforting, yum!

  21. Peter, I love every type of lentil soup, but this was really intersting with the curry!

    Alisa, thanks.

    Laurie, will definitely try the fennel, which I think will make it even better.

    preparednesspro, thanks.

    Amanda, thanks. Especially love getting a photo compliment from a great photographer like you!

    Cookiecrumb, never too late I guess, but I have to admit the braces are definitely NOT FUN. I think the end result will be worth it though. My bottom teeth are especially bad.

  22. Braces at your age. You sassy girl! I’ve been thinking along those lines, myself. Never too late.

  23. gorgeous photo of a delicious looking soup, kalyn! I would love to get my hands on a bowl of that goodness right about now.

  24. Your soups look absolutely delectable! Thanks for sharing!

  25. Your lentil soup looks delicious! Definitely try the fennel next time. We use fennel (both the bulb and the seed) all the time and it adds alot of zing.

    I’ve been thinking about making a lentil soup for a while. It’s snowing and the kids are home from school. A nice big pot of soup would be a perfect supper. Thanks for the inspiration!

  26. Oh I love lentil soup! That came out beautifully.

  27. Lentil soups are big in Greek cuisine, I’d love to try the soup with curry too!

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