Curry Vegetable Red Lentil Soup
A bowl of this spicy, healthy gluten-free soup made a delicious lunch! As soon as I tasted it, I wanted to post it for you. Let me tell you how I discovered this wonderful treat…
… A few weeks ago my daughter-in-law sent some to me for lunch. But my son, who delivered it, couldn’t remember all of the ingredients, only that it was gluten-free. I enjoyed it and I wanted to learn how to make it.
Of course, I could tell that it had curry seasoning in it and I could taste the smoothness of the coconut milk. The cabbage, cauliflower, carrots and onion were obvious (yum!). But, there was a unique texture and flavor in it that I just couldn’t quite place.
When I found out later that the base was sprouted red lentils, I realized that they added a creamy texture and flavor to the soup that went far beyond what the coconut milk provided.
The soup is healthy in so many ways. It’s naturally gluten-free and can be made mostly from whole foods, except for the curry powder, turmeric and coconut milk – and they’re not far from whole foods.
It’s loaded with fiber and antioxidants but not with fat. There’s a little oil to sauté the onions and a little fat in the milk, depending on which kind you use, so it’s low fat and has no refined sugar. I think it is a wonderful way for me to enjoy healthy weight loss since it is filling and satisfying but it doesn’t overload me with calories.
I didn’t expect my husband to eat much of this since he is not used to Indian stews and usually avoids curried soups because of the spiciness. But, he surprised me by asking for more! So, I’m pretty sure that this curry soup is really, beyond very good!
This recipe makes a large pot of soup (about 3 quarts) so I had enough for a dinner entrée plus some lunches later.
A bowl of this spicy, healthy gluten-free soup made a delicious lunch…the creamy texture is from the red lentils which add a unique texture and flavor to the soup...
- 2 Cups Dried Red Lentils
- 1 to 2 Teaspoons Oil, or more as needed
- 1 to 2 Onions, chopped
- 1 Tablespoon Hot Curry Powder, or more to taste (or you can use regular instead of hot)
- 1 Tablespoon Turmeric (for additional anti-inflammatory benefit)
- 1 Head Garlic, minced
- 1 Tablespoon Ginger, pureed
- 2-1/2 Cups Chicken Broth or Stock, or 2 Packets Chicken Bouillon with Water added (make sure it’s gluten-free) – or you can use Vegetable Stock
- Water to cover (you’ll have to keep adding more as it cooks)
- ½ Head Cauliflower, cut into bite-sized pieces
- ½ Head Cabbage, coarsely shredded (large pieces, not fine)
- 3 Carrots, peeled and chopped
- Salt to taste
- 1 Can Coconut Milk, about 14 ounces (shake before opening)
Pick through the lentils and rinse them in a colander.
Soak lentils in cold water to cover for 4-6 hours, rinsing once or twice through the process to up the nutritional value by having them sprout. They are sprouted when you see a little white nub coming out of the lentil.
In a Dutch oven over medium high heat, fry the onions in the oil. When they are almost done, add the spices to release their flavor while the onions finish cooking.
Add garlic, ginger, broth/stock (or bouillon) and rinsed lentils.
Cover and cook on low for 30-45 minutes. Once the lentils start to break down, you will need to stir more often to keep them from burning as the lentils will start to become a paste and stick to the bottom. You may need to turn the heat down a little further.
When the lentils have taken on a creamy texture, add the other vegetables. Simmer until they are tender, probably another 20 minutes. Stir often to keep the lentils from burning on the bottom.
Just before serving, add the coconut milk and stir.
Salt to taste.
This gluten-free recipe is designed for those with gluten intolerance, gluten sensitivity, or celiac (coeliac) disease, but I’ve found that people who have no food allergies like it, too. It’s one of my frugal whole foods gluten-free recipes that is wheat-free, barley-free and rye-free, as well as dairy-free, egg-free, peanut-free and sugar-free. It is a wheat-free recipe suitable for a wheat-free diet, and if made with vegetable stock it can be vegan or vegetarian.
Easy Green Mama’s Gluten Free Tuesday
Table for Seven’s Share Your Stuff Tuesdays
The Gluten-Free Homemaker’s Gluten-Free Wednesdays
Miz Helen’s Country Cottage Full Plate Thursday
Katherine’s Corner Thursday Favorite Things
Vegetarian Mamma’s Gluten-Free Fridays
Rattlebridge Farm’s Foodie Friday
Home Maid Simple’s Foodie Friday
Simple Living and Eating’s Foodie Friday
Simply Sweet Home’s Friday Favorites
Sunflower Supper Club’s Weekend Potluck