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Red lentil soup

Hello hello,

Super yummy recipe, especially for those who love Indian cuisine (like me!)

It is not too spicy, unlike many Indian recipes and is suitable for a gluten-free diet ;)

In this recipe I used a tomato sauce with grilled zucchini but you can very well use plain tomato coulis, it will be just as good!

Did you know?

Lentils are legumes (or pulses). It is one of the first vegetables to have been cultivated by man, since prehistoric times in Asia, its cultivation then spread around the Mediterranean.

The lentil is even mentioned several times in the Bible and has been found in Egyptian tombs.

There are several colors of lenses: red lentil, blonde lentil, brown lentil, green lentil.

Lentils are pulses that don't have a season to grow, you can eat them all year round. Today the main producing countries are Canada and India. France also produces its own varieties of green lentils (green lentil from Puy, green lentil from Berry, lentil from Champagne).

And the red lentil? It's actually a red lentil with the membrane removed. It is mainly cultivated in Turkey. Rather small in diameter, the red lentil is appreciated for its pretty salmon pink color which gives a colorful touch to recipes.

It is a seed widely used in Indian, Asian and North African cuisine. In these countries, it is one of the main sources of protein. In fact, red lentil is the basis of an Indian dish that I really like: dhal.

Lentils contain fiber which explains their low carbohydrate intake. They have an important contribution of vegetable proteins, about 24%. It's almost as much as the asparagus. This therefore makes lentils a good alternative to animal protein.

To better assimilate these proteins, it is advisable to consume them with cereal products such as rice, soy or quinoa.

Lentils are also rich in minerals such as iron, phosphorus, potassium, magnesium, and B vitamins.

And the red lentil contains almost no fat. Only the seasoning that you use can add fat.

Among all the lentils, the red lentil is particularly good for aiding digestion.

Red lentils also provide antioxidants from the family of flavonoids and saponins. Antioxidants are known to fight free radicals and oxidative stress. They therefore help to preserve your cells. More generally, they are allies in the fight against the aging of the body, in particular the skin, and help to stay in good health.

The necessary ingredients are red lentils, tomato sauce or tomato coulis, coconut cream, curry, cumin, sweet pepper, parsley, olive oil, garlic, water, salt, pepper, soy cream for decoration.

The necessary utensils are a frying pan, a blender, a measuring cup, a kitchen scale, teaspoons, tablespoons.


This red lentil soup recipe is:

  • Vegan

  • Gluten free

  • Delicious

  • Light

  • Rich in minerals

  • Rich in antioxidant

  • Low in calories

  • Perfect for lunch or dinner



  • 180g of red lentils

  • 300ml tomato coulis

  • 400ml coconut cream

  • 1 tsp of curry

  • 1 tsp of cumin

  • 1 tsp sweet pepper

  • 1 tsp of parsley

  • 2 cloves garlic

  • 500ml of water

  • Salt

  • Pepper

  • Soy cream (optional)

- Pour the red lentils and the cloves garlic cut into small pieces in a hot, lightly oiled pan (one tablespoon), let heat over medium / low heat for a few moments then add the 500ml of water.

Leave to rest for 3 minutes.

- Add the tomato coulis and the coconut cream, stir so that everything is homogeneous.

- Five minutes later, add a pinch of salt and three turns of the pepper mill as well as the spices (curry, cumin, sweet pepper). Let heat over low heat for about 20min.

- Mix everything in the blender while adding a teaspoon of parsley, do not hesitate to taste before serving.

For my part, I added salt, curry and cumin before mixing for the taste to be more pronounced.

- Add water if the rendering is not liquid enough - according to your tastes.

- Pour a little soy cream for decoration and two fresh basil leaves, sprinkle with paprika (optional).

Enjoy your meal !

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