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Red Lentil Soup Recipe
Did you know the lentil is one of the oldest standing legumes and has been providing sustenance and nutrition to humans since prehistoric times? They are humble in nature, but incredibly nutritious and super filling. Loaded with protein, complex carbohydrates, fiber, and a plethora of minerals (like iron, folate, and phosphate), they are a quick-cooking option for adding depth to any meal, including this quick and easy lentil soup.
This red lentil soup is really something special. The aromatics of onion, garlic, ginger, and carrot build the foundation of flavor that enhances the earthy, nutty notes of the red lentil, all engulfed in a rich and creamy broth with just a hint of spice. Optional (but HIGHLY recommended) is to top your soup with a spoonful of crispy, garlic Tarka. The butter-fried garlic adds a little sweetness and a soft crunch that bursts with flavor in your mouth. This soup will warm your tastebuds and your soul, and we hope it finds its way into your regular fall rotation!
Red Lentil Soup Ingredients

- 3 tablespoons coconut oil (or extra virgin olive oil)
- 1 onion, diced
- 2 garlic cloves, finely chopped
- 2-inch piece of fresh ginger (or 2 ½ teaspoon of dried ginger), grated
- 2 large carrots (or 3-4 small carrots), coined
- 1 ¼ teaspoon cumin
- 2 teaspoon of curry powder
- 2 ½ cups of chicken broth
- 1 14.5-ounce can of crushed tomatoes
- 1 13.5-ounce-can of full-fat coconut milk
- 1 cup of red lentils
- 1 teaspoon of salt
- Pinch of cayenne
- Chopped cilantro (about ¼ cup)
- Juice of 1 lime
Optional Garnishes
Feel free to pick and choose garnishes as you’d like! The garlic Tarka is more involved but really, really delicious.
- Garlic Tarka: â…“ cup of ghee or extra-virgin olive oil + 12 garlic cloves, peeled and minced
- Plain full-fat yogurt
- Drizzle of olive oil
- Lemon juice
- Fresh parsley
How to make Red Lentil Soup (Stovetop)
For how bold and delicious this soup is, the process is pretty easy! Here’s how you’ll do it:






- Saute the onions – heat coconut oil in a large pot over medium. Once the oil is warm, add the onions and saute until translucent, about 4 minutes, stirring occasionally.
- Add the garlic, ginger, and spices – add garlic, ginger, and carrots and saute for 1 minute. Then add spices to coat the vegetables.
- Add the rest of the ingredients and cover – add broth, coconut milk (reserving 1/4 cup for garnish), crushed tomatoes, salt and lentils. Bring the soup to a low boil, reduce to medium-low, cover the pot and simmer gently until the lentils are tender, but not mushy, 20-25 minutes.
- To make the optional garlic Tarka – in a small pot or skillet, melt the ghee over medium-low heat. Add the garlic and cook, stirring occasionally, for 4 to 5 minutes, until the garlic is golden brown (do not let it burn).
- Garnish and enjoy – garnish with a drizzle of the garlic Tarka (optional), a ¼ cup of coconut milk, a pinch of cayenne, chopped cilantro, and a squeeze of lime.

What to Serve with Red Lentil Soup
This soup is delicious alongside naan or any other flatbread. If you’re looking for a veggie accompaniment, this simple arugula salad pairs beautifully too!
Storing Red Lentil Soup
Store your leftover lentil soup in an airtight container in the refrigerator (for up to 5 days) or freezer (for up to 3 months). Let the soup thaw in the fridge overnight (if frozen), and then reheat on the stove or in the microwave until warmed through!

FAQ for Red Lentil Soup
This recipe does not call for soaking the lentils ahead of time. They’ll head straight into the pot with the broth, coconut milk, and crushed tomatoes, and simmer until cooked!
You don’t! The dry lentils will go into the pot as is!
This red lentil soup is bold and super flavorful. The curry powder gives it a delicious Indian-inspired flare.
We recommend garnishing your soup with garlic Tarka, coconut milk, cayenne, cilantro, and a squeeze of lime. Alternatively, a dollop of plain full-fat yogurt, a drizzle of olive oil, a squeeze of lemon, or fresh chopped parsley would also be delicious.

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Ingredients
For the Soup
- 3 tablespoons coconut oil or extra virgin olive oil
- 1 onion diced
- 2 garlic cloves finely chopped
- 2-inch piece ginger grated (or 2 ½ teaspoons of dried ginger)
- 2 large carrots coined
- 1¼ teaspoon cumin
- 2 teaspoons curry powder
- 2½ cups chicken broth
- 14.5-ounce can crushed tomatoes
- 13.5-ounce can full-fat coconut milk
- 1 cup red lentils
- 1 teaspoon salt
- Pinch of cayenne for garnish
- Cilantro chopped, for garnish
- Juice of one lime for garnish
For the Garlic Tarka (Optional)
- â…“ cup ghee or extra-virgin olive oil
- 12 cloves garlic peeled and minced
Instructions
- Heat coconut oil in a large pot over medium. Once the oil is warm, add the onions and saute until translucent, about 4 minutes, stirring occasionally.
- Add garlic, ginger, and carrots and saute for 1 minute. Then add spices to coat the vegetables.
- Add broth, coconut milk (reserving 1/4 cup for garnish), crushed tomatoes, salt and lentils. Bring the soup to a low boil, reduce to medium-low, cover the pot and simmer gently until the lentils are tender, but not mushy, 20-25 minutes.
- If you're making the garlic Tarka: in a small pot or skillet, melt the ghee over medium-low heat. Add the garlic and cook, stirring occasionally, for 4 to 5 minutes, until the garlic is golden brown (do not let it burn).
- Garnish with a drizzle of the garlic Tarka (optional), a ¼ cup of coconut milk, a pinch of cayenne, chopped cilantro, and a squeeze of lime.
Nutrition Information
Recipe Notes
- The nutrition facts are per serving and do not include the optional Garlic Tarka.
- If you’re enjoying this as an appetizer or side, it’ll serve 6-8.
- Garlic Tarka: â…“ cup of ghee or extra-virgin olive oil + 12 garlic cloves, peeled and minced
- Plain full-fat yogurt
- Drizzle of olive oil
- Lemon juice
- Fresh parsley
amanda says
Hi! I was wondering about the nutrition facts for the recipe, they don’t seem to be there? Also, Is the taste of coconut milk noticeable, it’s not a favorite flavor in our family. If so, what could we sub?
Melissa Guevara says
Hi Amanda! We’re looking into the nutrition facts. They should definitely be there for this recipe. Sorry about that. As far as the coconut milk, we don’t think it is noticeable, but if it is a flavor your family is sensitive to, you could always sub for regular milk or heavy cream. -Team FF
Amanda Brown says
I loveee this recipe. Just made it for lunch and it was fantastic! It will be going into the fall soup rotation, for sure.
Melissa Guevara says
We are so glad to hear that, Amanda! Thank you for taking the time to share with us. -Team FF
Sarah says
Hi! First off, this was soooo delicious!!! I will be making this on repeat. I was wondering if the nutritional info was for the entire dish? Should it be divided by 6?
Melissa Guevara says
Hi Sarah! The nutritional info is per serving based on 4 servings. -Team FF
Elizabeth says
What would you recommend as a sub for coconut milk? I have a sensitivity to coconut.
Melissa Guevara says
Heavy cream or milk are great substitutes! -Team FF
Abigail says
THIS WAS HEAVENLY! Might be my favorite thing from your website so far, and I’ve made many tasty dishes from your site.
Is there a way to cook this in the crockpot? If so, what would you suggest as far as steps? I’m hoping to double or triple this for Thanksgiving.
Thanks ladies!
Melissa Guevara says
We are so glad to hear that this recipe was such a hit for you, Abigail! Thank you for taking the time to share with us. What a great idea to multiply the recipe and cook it in the crockpot! We would recommend adding everything to your crockpot at the same time and letting it cook on low for 6-8 hours, or until the lentils are cooked through. -Team FF
Belinda says
Fed & Fit does it again! What a delicious lentil recipe! I just made it and doubled it, because that’s the amount of lentils that I had, and I am sure glad I did. Thank you, Fed & Fit Team! Y’all are the best!
Brandi Schilhab says
Wahoo! We’re so glad you loved it, Belinda! Thank you so much for taking the time to share this with us.
Christine says
Yum! Super easy to make, this is on regular rotation this winter.
Brandi Schilhab says
We’re so glad you love this one, Christine!!