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Curried Red Lentil Soup

Two bowls of a vibrant orange lentil curry topped with cilantro, peppers and cream.

The Benefits

Red Lentils: These petite legumes colored in beautiful hues of red and, dare I say, oranges, are considered a superfood that offers the body nourishment and may help in supporting digestion, improving heart health, managing blood sugar levels and reduces the risk of certain chronic illnesses.

B Vitamins – Calcium – Magnesium – Phosphate

Tomato: These vibrant gems that vary in size, shape, and color, offer a multitude of health benefits. They may help combat inflammation, strengthen the immune system, and lower the risk of heart disease and cancer.

Vitamin A, C & K - Folate - Fiber - Potassium

Coconut Milk: This naturally dairy-free milk may help boost immunity, improve cholesterol levels and reduce the risk of heart attacks and strokes.

Antioxidants - Magnesium - Phosphorus - Potassium

Ginger: This ancient root has many healthy properties that may help support digestion, improve immunity, alleviate nausea and vomiting and improve brain function.

Vitamin B & C - Calcium - Copper - Manganese - Zinc

Curry: This flavorful assortment of several known spices, such as cumin, turmeric, ginger and black pepper, was created in the late 1700’s by the British after visiting India, and has several beneficial factors which may help support heart health, combat dementia, reduce inflammation and aid in digestion.

Vitamin A, B6 & C – Iron – Magnesium – Potassium

The Recipe


2 tbsp coconut oil

1 medium yellow onion, finely diced

2 tbsp tomato paste

4 garlic cloves, minced

2" piece of ginger, peeled & finely grated

1 1/2 tbsp curry powder

2 tsp coriander powder

1 tsp cumin

1 tsp red pepper flakes

3/4 cup red lentils

14 oz. crushed tomatoes

2 1/2 cup water

13.5 oz coconut milk, reserve 1/4 cup for serving

1/2 cup cilantro, chopped

salt & pepper

toppings: coconut milk, finely chopped cilantro & lime wedges


1) Heat coconut oil In a large pot over medium heat. While stirring occasionally, cook onion for 3-4 minutes. Clear an open spot in the pot to add tomato paste and allow to cook for an additional 4-5 minutes until onion is slightly golden and tomato paste is a deeper red color. Add in garlic, ginger, curry powder, coriander, cumin and red pepper flakes and cook until fragrant. Stir often.

2) Add in lentils and crushed tomatoes, stir, and allow to cook for 4-5 minutes. Add in water, coconut milk, a generous pinch of salt and pepper. Bring mixture to a boil, then reduce to a simmer. Stirring occasionally. Allow to simmer for 20-25 minutes with a lid on until the lentils are soft but not mushy. Once lentils are cooked, stir in cilantro.

3) Serve and enjoy! Ladle soup into a bowl, drizzle with reserved coconut milk, add a pinch of cilantro and serve with lime wedges.

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